The first part, life lies in exercise.
1. Eight reasons why life lies in exercise.
2. Ten functions of sports
Exercise helps you to be healthier.
4. Experts scientifically choose the amount of exercise for you.
5. The best exercise time
The second part, aerobic exercise has many benefits.
1. What are the health benefits of aerobic exercise?
2. What are the requirements of aerobic exercise for the environment?
3. Choice of aerobic exercise time and amount
4. Precautions for Aerobic Exercise in Four Seasons
5. Several indexes to judge the intensity of aerobic exercise
6. The safest aerobic exercise-walking
7. The most popular aerobic exercise-running
8. The most effective aerobic exercise-swimming
9. The most youthful aerobic exercise-aerobics
10. The most traditional aerobic exercise-Tai Ji Chuan
1 1 The most convenient aerobic exercise-indoor fitness equipment
Climbing stairs is a very practical aerobic exercise.
Course Description: This course mainly focuses on two parts: life lies in exercise, and aerobic exercise has many benefits. The first part discusses from six aspects: eight reasons why life lies in exercise, ten functions of exercise, exercise helps you to be healthier, experts scientifically choose the amount of exercise, the best exercise time and the best exercise mode for you-aerobic exercise. The second part is about the health benefits of aerobic exercise, the requirements of aerobic exercise on the environment, the choice of aerobic exercise time and amount, the precautions of aerobic exercise in four seasons, several indexes to judge the intensity of aerobic exercise, the safest aerobic exercise-walking, the most popular aerobic exercise-running, the most effective aerobic exercise-swimming, the most youthful aerobic exercise-aerobics, the most traditional aerobic exercise-Tai Ji Chuan, and so on.
The first part, life lies in sports 1. Eight reasons why life lies in sports.
(1) Exercise can improve cardiopulmonary function.
(2) Exercise can enhance the function of muscles and bones.
(3) Exercise can improve blood pressure.
(4) Exercise can improve immunity.
(5) Exercise can make your body more fit.
(6) Exercise can strengthen the brain.
(7) Exercise can eliminate fatigue.
(8) Exercise can promote mental health. 2. Ten functions of sports
(1) Exercise makes you energetic and calmly cope with your daily life and work.
(2) Exercise makes you optimistic, willing to undertake tasks and not picky.
(3) Exercise promotes sleep and is conducive to rest.
(4) Exercise makes you adaptable and can adapt to various changes in various environments.
(5) Exercise improves your immunity and has certain resistance to diseases.
(6) Exercise makes you have a moderate weight, a well-proportioned figure and a harmonious proportion of all parts of your body.
(7) Exercise makes you sensitive.
(8) Exercise makes your limbs flexible and painless.
(9) Exercise makes hair shiny without dandruff.
(10) Exercise makes your muscles and skin elastic and easy to walk. Exercise helps you to be healthier.
(1) Maximum heart rate: 200 minus your age.
(2) Aerobic exercise: walking, swimming, cycling, jogging, dancing, climbing stairs and playing table tennis.
(3) Strength exercises: push-ups and equipment exercises.
(4) Stretching: practice the flexibility of joints and ligaments, such as yoga and gymnastics.
(5) Energy mastery: moderate-intensity aerobic exercise lasts for half an hour. 4. Experts scientifically choose the amount of exercise for you.
(1) The running time for the purpose of exercise should be no less than 5 minutes, otherwise it is not conducive to the improvement of cardiopulmonary function.
(2) Running for the purpose of losing weight and bodybuilding lasts for no less than 20 minutes, with slow speed and even breathing. 5. The best exercise time
(1) From the point of view of medicine and health care, early morning is not the best time for exercise.
(2) The best time to exercise in a day is at night.
(3) The key to exercise is to form a habit and persevere.
(4) The best exercise mode-aerobic exercise.
(5) Walking, jogging, mountain climbing, ballroom dancing, cycling, long-distance swimming, playing Tai Ji Chuan, martial arts and yangko are all aerobic exercises. Among them, the best aerobic exercise is walking. In the second part, the benefits of aerobic exercise are more than 1. What are the benefits of aerobic exercise to health?
(1) Aerobic exercise has a health care effect on heart, lungs and blood vessels.
(2) Aerobic exercise can strengthen muscles and shape the body.
(3) Aerobic exercise has a health care effect on bones.
(4) Aerobic exercise can improve the function of brain and nervous system.
(5) Aerobic exercise helps to expel toxins from the body.
(6) Aerobic exercise can regulate mental state. 2. What are the requirements of aerobic exercise for the environment?
(1) emphasizes the harmony between man and nature, and it is appropriate to choose parks, Woods, lakes, rivers and beaches.
(2) Negative ions in the air are very helpful for aerobic exercise. Negative ions can improve the function of respiratory system, strengthen the function of blood circulation and nervous system, accelerate metabolism and improve human resistance.
(3) Crowd environment is also very important, for example, it is pleasant to have sports in groups or with a certain number of people. 3. Choice of aerobic exercise time and amount
(1) 4 pm to 7 pm.
(2) Do it five or more times a week, preferably for 20 to 40 minutes each time or 1 hour. 4. Precautions for Aerobic Exercise in Four Seasons
(1) Pay attention to aerobic fitness in spring, pay attention to cold and warmth, and protect skin, eyes and ears.
(2) Pay attention to aerobic fitness and heatstroke prevention and cooling in summer. Not suitable for strenuous exercise, and the duration of exercise should not be too long.
(3) Pay attention to aerobic fitness in autumn to prevent dryness.
(4) Pay attention to aerobic fitness in winter, take measures to prevent colds and arrange exercise reasonably.
(5) Seven precepts and six taboos for winter and summer exercise: Seven precepts for winter fitness: First, avoid excessive strenuous exercise, second, be eager for success, third, participate in sports in bad weather, do not do warm-up activities under temptation, fifth, exercise with weight, sixth, hold your breath for too long, and seventh, be too excited; Six taboos for summer exercise: first, exercise in the scorching sun; second, exercise for too long; third, drink more water after exercise; fourth, take a cold bath immediately after exercise; fifth, eat a lot of cold drinks after exercise; sixth, dry clothes with body temperature after exercise. 5. Several indexes to judge the intensity of aerobic exercise
(1) heart rate (pulse): 180- age = optimal exercise heart rate.
(2) The amount of exercise is closely related to the age and the heart rate after exercise: for example, for people aged 40-49, the heart rate is small at105 ~15 beats per minute and medium at 130 ~ 140 beats per minute.
(3) Maximum oxygen consumption: refers to the oxygen consumption per unit weight per unit time during strenuous exercise. The maximum oxygen consumption of a 45-year-old healthy male is 40 ml per minute per kilogram of body weight.
(4) Blood sugar level: The blood sugar level of normal people is 3.9 ~ 6.7 mmol/L. If you exercise vigorously on an empty stomach for a long time, be careful of hypoglycemia. 6. The safest aerobic exercise-walking
(1) has a large degree of freedom in time and space and is not easily influenced by the environment.
(2) Generally suitable for all ages.
(3) Enhance the heart function and effectively prevent and reduce the occurrence of cardiovascular diseases.
(4) Promote metabolism. If you persist for about 2 hours at a speed of 3 kilometers per hour, your metabolic function can be improved by about 50%.
(5) Prevent and treat various diseases, such as bone and joint diseases, osteoporosis and muscular dystrophy, and enhance the stability of the nervous system.
(6) lose weight. Walking 4 kilometers a day can consume an extra 300 kilocalories and keep your body symmetrical.
(7) Relaxing the brain is beneficial to sleep. 7. The most popular aerobic exercise-running 1
1) Exercise principle of aerobic running:
(1) proceed from your own situation.
(2) Don't be too hasty.
(3) gradually increase the load
(4) Perseverance
2.) Master the amount of exercise for fitness running.
(1) Suitable exercise intensity: heart rate per minute 180- year.
(2) Frequency, time and distance of practice: Teenagers should practice 4-5 times a week, 25-45 minutes each time, with a distance of about 3,000 meters; Middle-aged and elderly people have a distance of about 1500m three times a week.
3) The choice of venue during running.
(1) Playground: The playground is flat and has the highest safety factor.
(2) Expressway: The air is not fresh, and the safety is difficult to guarantee.
(3) Park: Beautiful environment and limited conditions.
(4) Country roads: The air is fresh.
(5) Forest path: The air is fresh and cool.
(6) seaside: on the beach, barefoot, with massage function.
4) Reasonable arrangement of running time.
(1) Different people have different views on the starting time of running.
(2) The duration of exercise varies from person to person.
(3) Some people think it is better to practice once a day than once every few days, while others prefer to practice once every few days.
5) What are the forms of aerobic running?
(1) Walking and running alternate.
(2) Short-distance incremental running
(3) Incremental running of middle and long distance running
(4) jogging for a long time
(5) Running at an uncertain speed
(6) Regular operation
(7) Run in the opposite direction
(8) Running in the water
(9) Running on the beach
6) Who shouldn't run?
(1) has severe cardiovascular disease.
Author of the recent heart attack.
(3) Diabetic patients
(4) patients with grade 3 hypertension
(5) Obese people
(6) Some patients with infectious diseases are in acute phase. The most effective aerobic exercise-swimming.
Swimming is the most effective aerobic exercise.
(1) Promote metabolism
(2) enhance the coordination of the body
(3) Enhance cardiopulmonary function
(4) prevention of senile diseases
2) Self-examination should be conducted before swimming.
(1) Is your body temperature high?
(2) Do you feel tired?
(3) Do you have enough rest before swimming?
(4) Is there any loss of appetite?
(5) Have you ever had diarrhea before swimming?
(6) Whether there is pain in the head or chest and whether the joints are painful.
(7) Have you ever had excessive physical or mental work before?
(8) Does the fatigue of swimming last time still exist?
Do you really want to swim now?
3) How to choose a natural swimming venue?
(1) There are two criteria to judge whether water is clean, one is the color of water, and the other is the smell of water.
(2) We need to estimate the current speed, which is about1~1.5m/s.
4) the relationship between swimming and climate
(1) Rain and swimming
(2) Fog and swimming
(3) Wind and swimming
5) How to prevent and deal with discomfort during swimming?
(1) cramp
(2) Choking water
(3) Water in the ear
(4) heatstroke and solar dermatitis 9. The most youthful aerobic exercise-aerobics
1) Aerobic fitness function of aerobics
(1) make the body healthy, symmetrical, beautiful and coordinated.
(2) Make people feel happy
(3) Increase joint function and improve gastrointestinal function.
(4) Aerobics is a typical aerobic exercise.
2) Do aerobics need to be practiced every day?
If you are in good health, you can keep practicing every day. If the conditions are limited, exercise at least three times a week, each time 1 hour.
3) How to master the exercise amount of aerobics?
(1) people aged 20 ~ 30: The best heartbeat after exercise is about 135 times per minute.
(2) For people aged 30-40 years old, the heart rate after exercise should be about 125 times per minute.
(3) For people aged 40-50 years old, the heart rate after exercise should be about 1 15 times per minute.
(4) People aged 50-60: After exercise, the heart rate should be about 1 10 times per minute.
(5) 60-year-old people: After exercise, the heartbeat is within 100 times per minute, which is the best. The most traditional aerobic exercise-Tai Ji Chuan.
Tai Ji Chuan's aerobic health care function.
(1) Tai Ji Chuan can enhance the activity ability of bones and muscles.
(2) Practicing Tai Ji Chuan can promote the function of cardiovascular system.
(3) Practicing Tai Ji Chuan can make people breathe more smoothly.
(4) Practicing Tai Ji Chuan can promote human metabolism.
(5) Practicing Tai Ji Chuan can promote digestion and improve digestive function.
2) Tai Ji Chuan's practice essentials.
(1) Keep calm and insist on "peace of mind"
(2) concentrate
(3) Correctness of posture
(4) Correctly grasp the requirements of various postures and movements.
(5) Determine the exercise intensity according to your own specific situation. 1 1. The most convenient aerobic exercise-indoor fitness equipment.
1) Four functions of indoor equipment fitness
(1) Enhance muscle strength
(2) Fitness and weight loss
(3) Fitness and cultivation of sentiment
2) the principle of using equipment to keep fit
(1) The goal is clear;
(2) scientific arrangement;
(3) Balanced fitness;
(4) warm-up exercise;
(5) ensure rest and increase nutrition;
(6) concentration; Alternate movement;
(7) accurate action.
3) How to choose the fitness equipment that suits you?
(1) Middle-aged and elderly people
(2) Dieters
(3) Fitness enthusiasts who pursue all-round development.
4) How to arrange warm-up activities and relaxation activities?
be poised for action
(2) Relaxation exercise 12. Climbing stairs is a very practical aerobic exercise.
1) aerobics experts have found that climbing stairs has the following health benefits.
(1) can strengthen muscles and joints;
(2) It can improve the blood circulation of lower limbs;
(3) It has a certain weight loss effect;
(4) It has a good effect on relieving psychological pressure and relaxing emotions;
2) When climbing stairs, you should also pay attention to the following questions.
(1) People with heart and lung diseases should exercise slowly at first, and after a period of adaptive exercise, they can gradually improve their speed;
(2) The selected stairs should be non-slip, with firm handrails and good lighting;
(3) People with inconvenient legs and feet can climb stairs with crutches.
(4) When going downstairs, see the stairs clearly before going downstairs, and don't step on them;
(5) Warm-up activities should be done before exercise, especially some lower limb preparation activities, such as leg press, knee bending, ankle joint exercise, etc.
(6) The amount of exercise at the beginning is subject to physical endurance, and then it will gradually increase.