L [Physical Fitness] comes from English physical fitness.
L [Physical quality] refers to a person's ability to be competent in daily work, spare no effort to enjoy leisure and cope with sudden changes and pressures. It can also be said to be the abbreviation of the body's adaptability to the external environment.
L definition of health-according to the world health organization, health is not only the absence of disease, but also good physical, mental and social well-being. In recent years, the concept of health includes the concept of complete health.
1. Good health-in terms of the normal operation of various systems, internal organs and organs of the body.
2. Mental health (psychological &; Mental health)-Have clear and organized thinking.
3. Emotional health-appropriate in personal emotional cognition and expression, able to face pressure, tension and anxiety.
4. Social health-the ability to create and maintain good interpersonal relationships.
5. Mental health-having personal beliefs or beliefs and a calm mind.
6. Vocal health-with professionalism, giving full play to expertise and contributing to society.
L the relationship between physical fitness and sports, sports and leisure activities
Physical education)-refers to the education that must be carried out through physical activities. A series of physiological and psychological reactions are triggered by [large muscle activity], so as to achieve the purpose of strengthening the body.
Sport)-All physical activities applied to [big muscles] are collectively referred to as [sports]. If classified by nature, it can be divided into competitive sports and non-competitive sports. The former needs to be carried out according to the established rules, and the goal is to win through competition. The latter does not necessarily have specific norms and competitors, and often aims at promoting personal health. If classified by energy metabolism, it can be divided into aerobic exercise and anaerobic exercise. The former mainly promotes cardiopulmonary function through endurance exercise; The latter is often carried out with load or yin force, mainly to strengthen muscles and bones.
Entertainment)-The etymology "re-creation" contains the meaning of re-creation. Generally speaking, it refers to making good use of leisure time and participating in planned and constructive activities according to personal wishes. There are many forms of leisure activities, some of which do not involve physical activities or big muscle activities, and are generally called recreational activities, such as bridge and chess.
L the new Millennium-health
80~90' s-cosmetics
1970s-Health
Sixties-sports
1940s-War
Industrial production period-work
Agricultural production period-life
Hunting period-survival
L categories of physical health
health
Healthy physical fitness, competitive sports physical fitness
1 cardiorespiratory endurance 1 cardiorespiratory endurance
2 muscle strength and muscle endurance 2 muscle strength and muscle endurance
Three softness and three softness
4 body assembly 4 body assembly
5 neuromuscular relaxation 5 neuromuscular relaxation
Objective: Healthy body and quality of life 6 agility.
7. Balance
8 Speed (speed)
9 explosive power (strength)
10 coordination
Goal: win medals and honors in sports competitions.
L five factors to measure the health of a healthy body:
1 Cardiopulmonary Endurance)-The heart, lungs and circulatory system can effectively provide enough oxygen and nutrition for muscles.
2 Muscle Strength and Muscle Endurance (Muscle Strength &; Endurance)-Muscle system can work effectively, such as maintaining posture, walking, jogging and even running fast.
3 body composition)-the relative ratio of body net weight to body fat.
Flexibility-the ability of all joints of the body to move effectively to the maximum range (R.O.M).
5 neuromuscular relaxation)-refers to the body can effectively relax or reduce unnecessary tension.
L why don't you exercise:
Time is not enough; Inconvenient; Self-awareness is too strong and shy; Poor health; Lack of facilities; Bad weather
L why do you exercise: health and physical fitness; Enjoy; Relax physically and mentally; Challenge yourself; Social purpose; Competition; Improve the appearance.
L lack of dyskinesia: cardiovascular disease; Hypertension; Diabetes; Obesity; Skeletal muscle decline; Low back pain
L constant factor: age; Heredity; Gender.
L Kang Sheng's life depends on you-good health
Physical health includes abundant physical strength, paying attention to exercise, nutrition and diet, not smoking, not drinking, not abusing drugs, and avoiding dangerous behaviors; Pay attention to your physical condition and have a good rest.
Practical suggestions:
First, the cultivation of exercise habits.
1 Choose an aerobic exercise you like, such as walking, jogging, jogging, boating, pedaling, skipping rope, etc.
Choose appropriate load/resistance exercise, such as multi-purpose instrument or single instrument exercise, dumbbell or bell-loosening exercise, rubber band stretching exercise, freehand exercise, etc.
Choose a ball game that interests you most, such as football, basketball, tennis, table tennis and badminton.
4 do 1 hour exercise every day, such as aerobic exercise for half an hour and resistance exercise for half an hour; You can play ball every other day.
Learn at least two different sports for you to choose from.
6. Outdoor activities with family, such as; Hiking, swimming on the beach, taking millions of trips, etc.
Stretching (static stretching) should be done every day or before and after exercise.
Second, eat proper nutrition.
1 Eat breakfast, lunch and evening (three meals) every day, which needs to be quantified regularly.
Dinner must be finished three hours before going to bed.
Every meal must be eaten according to the food in the food pyramid and its proportion.
Snacks are not allowed between meals.
Drink a proper amount of boiled water (about 8 cups) every day.
Try to avoid eating foods or drinks with high sugar content, such as candy, chocolate and soda.
Try to avoid eating high-fat food or sports oil, such as chicken skin, fat pork, fried food, ice cream, whole milk, etc.
Do not eat too much salt.
Try to avoid drinking (no more than one can of beer a day).
10 No smoking.
1 1 Do not take nutritional supplements or drugs without a doctor's instruction.
12 Avoid dependence on chemicals or drug abuse.
Third, cultivate an appropriate lifestyle.
1 Sleep about 7 to 8 hours a day.
Early to bed and early to rise every day.
Always pay attention to indoor air circulation.
Always pay attention to whether you have early signs of illness, and if so, consult a doctor immediately.
Have a comprehensive physical examination every year.
Only accept responsible safe sex.
Fourth, pay attention to personal safety.
1 Always pay attention to family and occupational safety, such as setting up effective first-aid kits, reducing firearms, and paying attention to occupational safety codes or guidelines.
Avoid dangerous behaviors, such as speeding or overloading, sun exposure, going out during typhoon or rainstorm, etc.
Fasten your seat belt when driving or riding.
Second, the human energy supply system (note. This part is very important. Only by understanding how the human body exercises to gain energy can we answer the question "How can we lose fat?" "How long does it take to lose fat every exercise?" "What is the relationship between ATP- sugar-fat?" "What is aerobic exercise?" "Are strength and speed movements anaerobic?" )
The movement of the human body is caused by the coordinated contraction of muscles in various parts of the body, and the contraction of muscles requires energy. This energy source is obtained by decomposing a high-energy molecule "adenosine triphosphate". ATP”。 Therefore, if the body can continuously provide enough ATP, the muscles can continue to contract. But how is ATP produced in our bodies? Let's look at the three energy systems that produce ATP in the human body!
The human body has three energy systems: (1) creatine phosphate system (ATP-PC system), (2) lactic acid system and (3) aerobic system. Their job participation depends on the urgency of ATP needed by the body and the intensity of exercise.
1. creatine phosphate system (ATP-PC system)
Fuel: a small amount of ATP molecules stored in muscle in advance.
Aerobic: this system does not need oxygen in the process of generating energy, so it belongs to anaerobic system.
Energy supply: when the amount of human exercise suddenly increases.
Energy supply speed: immediately (ATP can be decomposed at any time)
Optimal energy supply period: 0 ~ 10 second is the best (the longest is 30 seconds, which means that the amount of exercise increases sharply).
Fuel recovery process: ATP molecules stored in muscle and consumed need to be re-accumulated. ...
Examples of sports events: 100m sprint, high jump, long jump, shot put, weightlifting, etc.
Physical activity: After the above-mentioned exercise, the human body often breathes ... This is because in the strenuous exercise just carried out, the human body often holds its breath and exercises in a relatively anaerobic or anoxic state, thus owing the body a lot of "oxygen debts" to be repaid ... This kind of strenuous exercise can train speed or strength, but it is impossible to achieve the purpose of reducing fat.
2. Lactic acid system
Fuel: muscle glycogen pre-stored in muscle and liver glycogen stored in liver.
Aerobic: This system only uses glucose molecules to generate energy, without glycolysis, so it belongs to anaerobic system.
Energy supply: when the human body is engaged in strenuous exercise for a short time, the energy supply of creatine phosphate system is insufficient and cannot be applied.
Energy supply speed: very fast.
Optimal energy supply time: 1 ~3 minutes.
By-product: lactic acid (in muscle and blood). When lactic acid accumulates excessively, the system cannot operate because
In order to increase the acidity of muscle and blood (that is, reduce the PH value), muscle activity and enzymes are affected.
Inhibition, so the muscles can't contract effectively, and the exercise intensity can't be maintained until it stops.
Fuel recovery process: when glycogen or muscle sugar releases limited ATP through anaerobic glycolysis, lactic acid molecules are left behind. Most of lactic acid molecules continue to oxidize at rest to produce a large amount of ATP storage, and a small amount of energy is used to combine the remaining lactic acid molecules into muscle sugar or liver sugar, and then stored in muscle or liver for reuse when necessary.
For example: 400 meters, 800 meters, 1500 meters, weight training.
3. Aerobic system
Fuel: pre-stored muscle sugar/liver sugar and fat.
Aerobic: this system will completely oxidize glucose and fatty acids and produce a lot of ATP, so it is an aerobic system. Oxygen is needed to oxidize the above fuel.
Oxidation site: complete oxidation takes place in the mitochondria of cells.
Energy supply: when the human body is at rest or engaged in continuous exercise with moderate or low amount of exercise.
Energy supply speed: slow, because it takes a while for the human body to absorb oxygen from the air and transport it to the muscles at work! It takes time to completely oxidize the above fuel, so the energy supply speed is slow.
The best energy supply time: 3 minutes after the start of exercise, the required ATP can be provided more comprehensively. (5 minutes after the start of the exercise is ideal)
By-products: In aerobic system, the final products are water and carbon dioxide. Water is useful to the human body, while carbon dioxide is transported back to the lungs through blood and exhaled, so there is no uncomfortable accumulation of metabolites.
Fuel recovery process: the recovery of glucose depends on the intake of starch in food, such as rice, bread, pasta and so on. However, fat recovery is slow, and excessive carbohydrate intake is converted into fat storage.
Exercise examples: jogging for more than five minutes, brisk walking, low-impact healthy dance, slow swimming, cycling and other continuous whole-body exercises with moderate and low exercise.
Physical activity: When aerobic exercise is carried out for the purpose of increasing cardiopulmonary function or reducing fat, the basic elements are:
1. in an aerobic environment
2. Walking, swimming and other full-body exercises.
It should not be out of breath.
4. Training frequency: 3-5 times a week.
5. Training intensity: 60%-80% of the maximum heart rate.
6. Duration: Each class should be at least 20 minutes.
"Why is heart rate so important? What is' maximum heart rate'' safe heart rate'' effective heart rate'? "
A: "Heart rate" is not only an important data for monitoring human cardiovascular diseases, but also an important indicator for monitoring self-exercise load during exercise.
\' maximum heart rate \' \' safe heart rate \' is the heart rate that everyone can't increase with the increase of exercise intensity when doing the most strenuous exercise. The formula is: maximum heart rate (HR max)= 220- age.
The formula for effectively training heart rate during exercise is:
Effective training heart rate zone (target HR zone) = maximum heart rate Hrmax× intensity (60%~90% percentage (60% ~ 90%).
"How can I lose fat?"
A: First of all, pay attention to reasonable diet and sleep, and insist on effective exercise; In addition, pay attention to the continuous whole-body exercise with moderate and low amount of exercise in aerobic environment; Monitor exercise load with heart rate, and keep 60%-70% of the maximum heart rate; Each class lasts 30-60 minutes; 3-5 times a week; If there is no genetic reason, continuous exercise for 8- 12 weeks will have a preliminary effect.
"How long does it take to lose fat every exercise?"
A: Generally speaking, aerobic exercise lasting more than 20 minutes can consume all the sugar in the body, and then fat begins to decompose and provide energy. Therefore, members can be advised to do aerobic exercise for 30-60 minutes at a time. Fat can't be consumed in less than 30 minutes, and people's fatigue is not easy to recover after more than 60 minutes.
"What is aerobic exercise?"
A: Aerobic exercise ... such as
"Are strength and speed movements anaerobic?"
A: In this kind of exercise, the human body is often in an anaerobic or anoxic state, which is relative. ...
Third, the purpose of member sports and the introduction of basic sports methods.
L health and physical health; Enjoy; Relax physically and mentally; Challenge yourself; Social purpose; Competition; Improve appearance
L aerobic equipment
1. speed-maximum heart rate ×80%~90%
2. Cardiopulmonary function-maximum heart rate ×70%~80%
3. Reduce fat-the highest heart rate is ×60%~70%.
power equipment
1. Increase muscle strength-load, 2-6 times/group, 3-6 groups/time, rest for 3-5 minutes between groups.
2. Increase the muscle circumference-moderate or heavy weight, 8- 12 times/group, 2-4 times/group, and rest for 2-3 minutes between groups.
3. Increase the muscle elasticity, arrange the cable-light, 15-30 times/group, 3-6 times/group, and keep the rest between groups as short as possible.
The misunderstanding of ordinary people
1. Weight training will tighten muscles and reduce softness. No!
Flexibility can be increased through scientific and relaxing weight training programs. With proper warm-up and relaxation exercises and all-round activities in training, strength and softness will be improved according to its principle.
2. Pay attention to losing weight and self-cultivation. No!
The fat-reducing tactics introduced in advertisements often give people the illusion of partial or selective weight loss. It is impossible to reduce the fat between the waist and thighs by shaking the belt or doing 1000 sit-ups. However, doing sit-ups can strengthen abdominal muscles. Only continuous aerobic exercise and proper diet can remove excess fat.
3. After stopping weight-bearing training, muscles will become fat. No!
This wrong idea is physiologically unacceptable. Muscle tissue and adipose tissue are two completely different body tissues. When weight training is stopped, muscles contract; It is a fact that reducing exercise and high calorie intake will increase fat.
4. Weight-bearing training will make women's muscles bigger and rougher. No!
Men are more likely to gain muscle than women. Because men have 20-30 times more testosterone than women. Furthermore, the size of muscle has a great relationship with congenital factors. As long as there is a suitable weight-bearing training plan and exercise according to the principle of weight-bearing training, ladies don't have to worry.
5. Weight training slows you down. No!
This is just the opposite idea! A well-designed weight training program will increase strength, and strong muscles will make the body move faster and faster.
6. No pains, no gains. No!
It should be said that "no pains, no gains, no brains"! Pain means that the body is injured or about to be injured. In the field of health and fitness, it will not be painful to practice. With proper practice, progress is obvious.
7. Barbell/dumbbell is the best muscle fitness equipment. No!
In the field of health and fitness, comprehensive fitness equipment and gong bell/dumbbell training have their own advantages and disadvantages. Although many bodybuilders or weightlifters like Gong Ling/dumbbells, comprehensive fitness equipment is convenient and safe to implement, and it is easier to master and learn.
Fourth, the body is fat and thin, and weight is controlled.
1. Concept and definition
L 1) Body composition: the combination ratio of body fat and pure weight.
2) Lean body weight: In terms of body weight, non-fat body weight is pure body weight. Pure weight includes muscles, bones, internal organs, blood, skin and other weights.
3) Fat content percentage (%body fat): the percentage of body fat weight in the total weight.
Generally speaking, we can apply the following formula to help members calculate their ideal weight:
Male: standard weight (kg)=[ height (cm) -80]×0.7.
Lady: Standard weight (kg)=[ height (cm) -70]×0.6.
However, the above formula only considers the factors of height, gender and weight, and each guest's bone, muscle and fat density are different, so it is not professional enough to evaluate a guest's ideal weight only by height and weight. There is a fixed ratio between fat and people's overall weight. Therefore, if we can measure the thickness of subcutaneous fat, we can objectively evaluate the body fat of the guests.
2. The harm of obesity
I'm slow.
L shape is not ideal.
L is more susceptible: 1 hypertension.
2. Heart disease (especially coronary heart disease)
3 diabetes
4 cirrhosis
5 gallstones and other diseases
L it's difficult to maintain the correct body posture.
L Because of obesity and physical overload, it is easy to cause joint injury.
L decreased motor ability.
Because of excessive body fat, it is easy to cause complications in the case of surgery or pregnancy.
The death rate has gone up.
3. Causes of obesity
L getting older will make you more likely to be overweight (because getting older will cause simple weight loss and fat content may also increase).
Lack of exercise (too many calories will be converted into fat storage).
Bad eating habits (such as overeating, sweet or greasy food, snacks and irregular and uncertain diet, etc.). ).
Bad behavior habits (such as overeating when you are in a bad mood, relying too much on modern equipment and lacking in activities, or eating snacks while watching TV).
L physical problems (such as endocrine system problems, appetite center problems, etc. ).
I mistakenly think that "fat" is a sign of health.
L genetic factors (if most of your close relatives, such as father, mother, grandfather, grandmother, brother, brother and sister, are obese, you may also have genetic factors of obesity. In this case, don't give up losing weight, or you will get fatter.
L fat cells increase sharply in infancy.
4. The danger of being too thin
Too little body fat may cause the following hazards:
I think my appearance is not ideal because I am too thin.
L when engaged in water sports (such as swimming, water polo, water fitness, etc.). ), it is more difficult to float and more difficult.
L only a small amount of fat in the body can provide energy for long-term endurance exercise.
L I'm afraid of cold, and I feel cold when it's a little cold.
L less shockproof and protect internal organs.
L Less fat can transport fat-soluble vitamins, which may also lead to the deficiency of these vitamins.
5. Reasons for being too thin
Eating too little can lead to malnutrition.
L digestive system problems lead to poor absorption capacity.
L endocrine system imbalance, leading to loss of appetite and/or body fat retention problems.
L genetic factors.
Verb (abbreviation of verb) nutrition and health
1. Basic nutrients:
carbohydrate
Lipid (lipid)
Protein ()
Minerals (minerals)
Vitamins (vitamins)
Water (water)
2. Understand healthy recipes and good eating habits.
A) a balanced diet
B) correct eating habits
1. Try to eat regularly and quantitatively.
2. Don't drink plenty of boiled water ten minutes before meals, during meals and two hours after meals, because it will dilute stomach acid and affect digestion.
3. It is not advisable to eat within one hour before and after exercise, so as not to affect digestion.
C) eating habits and health
The comprehensive guidelines for healthy eating habits of the US Department of Health and Human Services and the American Heart Association have the following thirteen points:
1. Various foods should be included in the diet.
2. Maintain the ideal weight through proper diet and increased exercise.
3. Avoid too much saturated fat, other fats and cholesterol. The intake of fat is less than 30% of the total intake, that is, less than 8 teaspoons of oil per day. Because high fat (especially saturated fat) intake has a great relationship with coronary heart disease.
4. Eat more starch, fiber, fruits and vegetables. The intake of carbohydrates accounts for 55%-60% of the total intake. This kind of food is easy to absorb and produce energy, and also contains many vitamins and minerals.
5. Avoid eating too sweet or polysaccharide food to reduce calorie intake and prevent dental diseases.
6. Avoid salty food. The human body only needs 250 milligrams of sodium per day, and it is safe to take 2-3 grams per day, but too much intake will lead to high blood pressure.
7. Avoid alcohol and caffeinated drinks.
8. Drink 6 to 8 glasses of water every day (including liquid drinks such as soup and juice).
9. Get enough calcium (such as milk and tofu) and iron (such as green leafy vegetables and lean meat) from food.
10 The intake of meat, seafood and poultry should be about 5-7 ounces per day; Meat is fish and chicken.
Mainly. In addition, the chicken should be peeled.
1 1 eat lean meat. If you see fat, you should also remove it before eating.
12 dairy products should also choose low-fat products.
13 control cholesterol intake and eat up to four egg yolks per week. Try to eat less animal offal, shrimp, lobster and sardines.
If you can follow the above dietary methods and form a habit to eat, you can meet the health requirements.
3. Matters needing attention in weight control
1). Diet.
Three meals a day, you still need to eat enough nutrition, and you can't miss any dinner.
The daily calorie intake should not be less than 1200 calories (because basic metabolism also needs more than 1000 calories).
Don't just rely on diet or food.
It is better to reduce 1 kg every week, and it should not exceed 2 kg at most, which is harmless to health.
The effect is also easier to maintain.
The diet should be balanced and not partial eclipse.
Don't eat snacks, food that is too sweet or greasy.
Don't eat too much before going to bed.
Eat less or no animal viscera and naked eye fat.
Pay equal attention to diet control and exercise, and the weight loss effect will be obvious and healthy.
2). Sports.
Fitt, exercise prescription for losing weight
F (frequency) =5 to 7 times/week.
I (intensity) = 60%~70% of the highest heart rate.
(Beginners or those who are too fat can start at 50%)
or
I can feel a little hard.
T (duration) = at least 30 minutes.
(Beginners or obese people can interrupt for many times, ***30 minutes, and the interruption time should be as short as possible.)
T (type of sports) = walking is the best, followed by water sports, cycling, stair machine, rowing machine, etc. You can use big muscles to avoid landing on your feet.
3). Behavior correction:
Chew slowly when eating, so that satiety is more in line with the food intake at that time and helps digestion.
Do not eat too much.
Eat more vegetables and fruits.
Quit the habit of afternoon tea and midnight snack and change to exercise time.
Don't just rely on advanced technology, do more exercise, and walk instead of governor drive or short-distance elevator (such as escalator on the ground floor).
Be careful of your emotions, do some exercise when you are in a bad mood, such as weight-bearing training instead of eating and drinking, and communicate with your parents and teachers more.
When advertising on TV, use sports instead of snacks.
Elders should lead by example to do sports, and parents can accompany their children to do sports more.
Parents should not let their children develop the habit of eating snacks, let alone reward their children with snacks.
To sum up, the purpose of behavior correction is to establish some new and constructive exercise habits to replace the previous habits of improper diet and inactivity (katch &; Mcardle 1988)。
4. Body shape and health
1). Generally speaking, body types can be divided into the following three categories:
Ectopic type-tall and thin people have less fat and muscle.
Muscular type-that is, the body muscles are obviously developed and the fat content is usually less.
Endodermal type-that is, the body is fatter and shorter.
2). In fact, our bodies are rarely extreme, and most of them are one or two types. Among the above three types, muscle type is the healthiest, because it has less fat and more useful muscles, but it also needs exercise to stay strong; Ectopic muscle has less muscle strength and endurance, but fortunately, it also has less fat. Although this type of person does not have good muscle strength and endurance, it is not harmful to obesity. Endodermal type has more fat, which is obviously harmful to health. Only by controlling eating habits and exercising properly can we prevent obesity or lose excess fat.
The above body types are related to genetic factors to some extent, while some are related to lifestyle and exercise habits. So you can improve your body shape to the ideal state in these two aspects.
3) In short, regardless of your body shape, you should pay attention to your fat content, not too little or too much.
A lot. The health range of men is 8%~ 18%, and that of women is 16%~24%. In addition, don't lose the pure weight part. We should maintain or increase the weight and function of muscles through proper eating habits and exercise, so as to maintain the correct body posture, which is in line with a healthy and even bodybuilding figure.
5. The relationship between healthy diet, body shape and exercise
Precautions for people of all sizes to get healthy:
As mentioned above, people with ectodermal type (tall and thin type) can do more weight training and increase muscle weight (pure weight part) to achieve a healthier state. The practice of weight training can refer to the exercise prescription of muscle strength and endurance.
In addition to maintaining proper muscle strength and endurance exercise, muscular people also need to practice aerobic exercise, such as walking and jogging, to improve cardiopulmonary endurance and achieve better physical fitness. In addition, flexibility exercises can not be ignored. Because muscular people have more muscles, they will be less active than others if they lack flexibility.
As for endoderm people, because the fat content is too high, they should work hard on both exercise and diet to achieve the goal of health and fitness.
6. Common misunderstandings and facts about losing weight
L appetite and hunger (appetite and hunger)
The appetite center in the human body sometimes overestimates the demand for energy and nutrition, so it feels hungry and consumes too much heat energy. If you don't add proper exercise, you will get fat. The appetite control center usually sends the wrong nutritional demand information to the appetite center when hypoglycemia occurs, when the weather is cold, when the stomach is empty, and when the fat cells are not full, which makes us want to increase greatly. At this time, we should pay attention to control to the top. In addition,