Reasonable exercise can bring health, but unreasonable exercise also has potential dangers. Therefore, popularizing scientific fitness methods is an effective measure to obtain the best and lasting exercise effect and promote physical health.
Scientific fitness exercise must master appropriate exercise intensity, exercise form and exercise time, and carry out physical exercise under the guidance of scientific exercise prescription. The concept of exercise prescription can be summarized as follows: according to physical examination data, according to one's own health status, physical strength and cardiovascular function, combined with living environment conditions and personal characteristics of sports enthusiasts, appropriate exercise types, time and frequency are specified in the form of prescription, and points out matters needing attention in exercise, so as to carry out regular exercise in a planned way and achieve the purpose of fitness or treatment.
Exercise forms can be divided into aerobic exercise and anaerobic exercise. Providing energy through aerobic metabolism, that is, the low-intensity exercise that the human body carries out under the condition of sufficient oxygen supply, is called aerobic metabolic exercise, which is characterized by low intensity, rhythm and long duration. It is required that the exercise time should be no less than 1 hour, 3~5 times a week. This kind of exercise, oxygen can fully ferment the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Common projects include: walking, walking in water, brisk walking, jogging, skating, swimming, riding a bike, playing Tai Ji Chuan, doing fitness dance, doing rhythmic exercises, etc. The high-intensity and super-intensity exercise provided by anaerobic metabolism is called anaerobic metabolic exercise, such as running, weightlifting, throwing, high jump, long jump, tug of war, muscle strength training and so on. Because the speed is too fast and the explosive force is too strong, the sugar in the human body is not decomposed by oxygen to provide energy. Therefore, excessive lactic acid production leads to muscle fatigue, muscle soreness and shortness of breath after exercise, which has a great influence on the human body and is not suitable for fitness and health care.
The choice of exercise time should also pay attention to science. For example, in the morning, human coronary artery tension is high, and sympathetic nerve excitability is also high. Myocardial ischemia, angina pectoris and acute myocardial infarction mostly occurred at 6- 12 in the morning. Therefore, it is best to exercise in the afternoon or evening. If you exercise in the morning, do as little exercise as possible. Diabetic patients should be forbidden to exercise on an empty stomach and advocate exercise for 2 hours after meals. Different individuals should choose different exercise time according to their own characteristics and the purpose of exercise.
In addition, fitness activities must be carried out before and after each exercise. Warm-up, also known as warm-up, is relatively low in intensity. Its purpose is to fully exercise all joints, muscles and ligaments, and it is also a preparation for the cardiovascular system. Closing activities, also known as closing, are aimed at making the highly active cardiovascular department. In short, in order to achieve good fitness effect, sports participants must exercise under the guidance of scientific exercise prescriptions and follow the principle of combining exercise with fitness.
The system gradually returns to a quiet state, and generally adopts low-intensity relaxation exercise.