"Life lies in exercise", and exercise must have certain regularity. Only by mastering the general health knowledge of physical exercise and carrying out physical exercise scientifically can we play a role in strengthening the body and preventing diseases.
First, how to do physical exercise
Physical exercise can enhance physical fitness and improve human health, which has been confirmed by a large number of scientific experiments. With the improvement of modern living standards and the increase of leisure time, people are more and more aware of the necessity and possibility of participating in physical exercise. However, people often encounter the same problem before engaging in physical exercise: how to do physical exercise? For the average person, before starting to take part in physical exercise, in addition to the general physical examination and necessary consultation, the following preparations should be made first:
(A) to cultivate interest in exercise
Before engaging in physical exercise, it is necessary to cultivate the exerciser's interest in physical activities, which is the premise of long-term physical exercise. There are many ways to cultivate interest in physical exercise, such as watching sports games and engaging in sports activities with relatives and friends. If you have a strong interest in physical exercise, you can consciously devote yourself to physical exercise, thus achieving the ideal physical exercise effect.
(2) Select the active project
When carrying out sports activities, we should not only choose activities according to our own interests, but also consider the conditions of the physical exercisers themselves. Teenagers are lively and active, so they can choose some activities with high intensity and strong game, such as playing basketball, playing football, climbing mountains, swimming and aerobics. The elderly have poor physical function, so they should choose some activities with relatively small activities, such as Tai Ji Chuan, running, etc. For some rehabilitation sports activities to prevent or treat certain diseases, exercise items should be selected according to the physical condition of the exerciser and carried out under the guidance of doctors or sports medicine workers. At the same time, exercisers should also determine physical exercise items according to different seasons and climatic conditions, such as long-distance running, football and skating in winter and swimming, basketball and volleyball in summer. In short, exercise can be diversified, and the selected exercise should have a good impact on the overall function.
(3) Determine the intensity of exercise
Physical exercise to enhance physical fitness is mainly to improve human health, not to create sports achievements, so the intensity of physical exercise should not be too large, especially for middle-aged and elderly people and people who have recovered from sports. The simplest way to control exercise intensity in physical exercise is to measure the pulse during physical exercise. Although people of different ages and different functional conditions have different optimal pulse during physical exercise, it is more appropriate for general physical exercisers to control the pulse at around 140/ min during physical exercise. Because the intensity of physical exercise is relatively small, the duration of exercise is relatively long. It takes at least half an hour every day. For those who have just taken part in physical exercise, the initial exercise time should be short rather than long, and then with the adaptation of physical function, the exercise time can be gradually lengthened.
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Second, activity preparation before physical exercise.
For physical exercisers, it is very important to make full preparations before physical exercise. Some sports enthusiasts don't pay attention to the preparation before exercise, which leads to various sports operations, which not only affects the sports effect, but also affects their interest in sports, making them feel afraid of sports activities. Therefore, every sports enthusiast should be fully prepared before each exercise.
(A) the main role of the preparatory activities
1 Increase muscle temperature and prevent exercise operation. A certain intensity of warm-up activities before physical exercise can strengthen the metabolic process in muscles and increase the temperature of muscles. On the one hand, the increase of muscle temperature can make the viscosity of muscle swell down, improve the contraction and relaxation speed of muscle and enhance muscle strength; On the other hand, it can also increase the elasticity and ductility of muscles and ligaments, and reduce the exercise operation caused by severe muscle contraction.
2. Improve the functional level of internal organs. One of the functional characteristics of internal organs is the large physiological inertia, that is, when the activity begins and the muscles exert their maximum functional level, the internal organs cannot immediately enter the "optimal" activity state. Proper warm-up activities before the formal start of physical exercise can mobilize the functions of internal organs in advance to a certain extent, so that the activities of internal organs can reach a higher level from the beginning. In addition, proper warm-up activities can also reduce the discomfort caused by visceral incompatibility when starting exercise.
3. Adjust your mental state. Physical exercise is not only a physical activity, but also a psychological activity. Now more and more researches think that psychological activities play a very important role in physical exercise. Warm-up activities before physical exercise can play this psychological adjustment role, connect the nerve connections between sports centers, and make the best excitement in the cerebral cortex participate in physical exercise.
(B) How to carry out preparatory activities
Generally speaking, the content, time and quantity of preparation activities are mainly considered.
1 content. Preparatory activities can be divided into general preparatory activities and special preparatory activities. The general warm-up activities are mainly some systemic physical exercises, mainly including running, kicking and bending. The role of general warm-up activities is to improve the overall metabolic level and the excitement of the cerebral cortex, and reduce the occurrence of sports operations; Special warm-up activities refer to physical exercises that are adapted to the content of physical exercises, such as shooting and dribbling before playing basketball and jogging before running. Unless there are some special sports and competitions, ordinary people only need to carry out general preparatory activities when exercising, and then they can carry out formal sports activities.
2 Time and quantity. The amount and time of warm-up activities depend on the content and amount of physical exercise. Because the amount of exercise in fitness is small, the amount of warm-up activities is also relatively small, and the time should not be too long. Otherwise, you will be very tired if you don't exercise. For half an hour's physical exercise, the preparation time is generally around 10 minutes. When the temperature is low, it takes a long time to prepare for activities, and the amount can be larger. When the temperature is high, the time can be shorter and the amount can be smaller.
3 time interval. Unlike athletes who formally participate in competitions, ordinary people can do physical exercise immediately after warm-up activities. The proper rest of athletes after warm-up activities is to restore their physical function and create excellent results in the competition. However, most people take part in sports activities in order to strengthen their physique, not to create achievements, so they can take physical exercise after preparing for the activities.
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Third, how to choose the time for physical exercise.
The time to participate in physical exercise mainly depends on one's living habits, physical condition or work nature, and it is generally difficult to unify. But as far as most physical exercisers are concerned, physical exercise time is mostly arranged in the morning, afternoon and evening. Different exercise time has different characteristics, and practitioners can choose according to their actual situation.
(A) morning exercises
Many people like to do physical exercise in the early morning. First of all, because the air is fresh in the morning, early exercise helps to expel carbon dioxide from the body and inhale more oxygen, which is conducive to strengthening the metabolism in the body and improving the exercise effect. Secondly, after getting up in the morning, the cerebral cortex is in a state of inhibition. Through a certain period of physical exercise, the excitability of cerebral cortex can be moderately improved, which is conducive to a day's study and work. People who often take part in physical exercise have this experience. If you don't exercise in the morning, you will be listless all day. Moreover, during early exercise, cool air can stimulate respiratory mucosa, enhance the body's resistance to changes in the external environment, and make it less prone to colds and other diseases. So some people say that moving in the morning will make you less sick. For retired veteran comrades who are more relaxed in the morning, morning is an ideal exercise time.
However, since most morning exercises are carried out on an empty stomach, the amount of exercise should not be too large and the time should not be too long. Otherwise, long-term exercise will cause hypoglycemia, which will not only affect the exercise effect, but also make the body uncomfortable. In addition, for those who are nervous about work and study and are used to getting up late, there is no need to force themselves to do morning exercises every day.
(2) Exercise in the afternoon.
Mainly suitable for people who have some spare time for physical exercise, especially for teachers and students in universities, middle schools and primary schools. After a hard day's work, taking a certain intensity of physical exercise in the afternoon can not only enhance physical fitness, but also regulate body and mind. When doing physical exercise in the afternoon, the intensity of exercise can be greater. Young students can play ball games, while old people can play gateball and run. For cardiovascular patients, afternoon exercise is the safest. Medical research shows that 6- 12 has the highest incidence of cardiovascular diseases and myocardial strain. Therefore, in order to avoid this "dangerous" time, sports medical workers believe that the suitable exercise time for cardiovascular patients should be in the afternoon.
(3) Exercise at night
After dinner is also a good time to exercise, especially for those who are busy with work and study in the morning and during the day. Proper physical exercise at night can not only strengthen the body, but also help the body to digest and absorb. The main form of exercise in the evening is walking, and in some parts of the north, yangko is danced collectively at night, which is also suitable for middle-aged and elderly people. The time for sports activities in the evening can be short or short, but generally it should not exceed 1 hour, and the exercise intensity should not be large. The heart rate should be controlled at 120. Points. Excessive exercise will affect the digestion and absorption of gastrointestinal tract. At the same time, the interval between the end of exercise and going to bed at night should be greater than 1 hour, otherwise it will affect the rest at night.
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Fourth, how to control the amount of exercise in physical exercise
In physical exercise, controlling the amount of exercise reasonably is one of the important factors that affect the exercise effect. The amount of activity is too small to achieve the purpose of exercise; Excessive exercise causes excessive fatigue and affects health. Therefore, every sports enthusiast should learn how to monitor the amount of exercise before starting physical exercise. The common methods for monitoring the amount of exercise in physical exercise are as follows:
(1) Measure the pulse during exercise
During or just after physical exercise, the heart rate and pulse of 10 second should be measured. As far as general physical exercisers are concerned, the heart rate immediately after exercise should not exceed 25 beats/10 second. Fast pulse rate is mainly to develop the body's anaerobic metabolism ability, which is very important for some special athletes, but it is of little significance to improve the health level. Moreover, excessive exercise will increase the burden on the heart, and some accidents may occur. Even for special needs, the heart rate of physical exercisers should not exceed 30 times/10 second during exercise.
(2) Control the amount of exercise according to age.
There is a close relationship between age and the amount of exercise in physical exercise. With the increase of age, people's sports ability gradually decreases, and the amount of physical activity also decreases. At present, the value of "180- age" is commonly used in sports activities as the highest heart rate of physical exercisers, that is, the heart rate of 30-year-old people does not exceed 150 beats/minute when doing physical exercise, while 70-year-old people participate in sports.
(3) Adjust the amount of exercise according to the morning pulse of the next day.
"Morning pulse" refers to the number of pulses after waking up (not getting up) every morning. Generally, there are no special circumstances, and everyone's morning pulse is relatively stable. If the pulse does not change the next morning after physical exercise, it means that the body is in good condition or the amount of exercise is appropriate; If the morning pulse on the second day after physical exercise increases more than 5 times/minute, it means that the activity on the previous day is too large, and the amount of exercise should be adjusted appropriately; If the long-term morning pulse increases, it means that the recent exercise is too large, so we should reduce the exercise or temporarily stop physical exercise until the morning pulse returns to normal.
(D) Subjective feelings
Physical exercise is different from athletes' sports training, and its basic principle is to relax and feel satisfied when exercising, which is also the subjective index for exercisers to monitor the amount of exercise. If you have a suitable sense of fatigue after exercise and have a strong interest in exercise, it shows that the amount of exercise is suitable for the functional condition of the body; If you are breathless during exercise, have difficulty breathing, are extremely tired after exercise, or even hate exercise, it means that you have too much exercise and should adjust it in time.
Physical exercise is a comprehensive stimulus to physical function, and the response of physical function is also various. Exercisers can make a comprehensive evaluation of their physical function according to their own situation, and if necessary, they should do it under the supervision of medical workers.