How to carry out scientific and effective fitness exercise

Now many people are involved in the fitness team, but the effect is often not very ideal, especially because of the lack of basic fitness knowledge, not only did not achieve the exercise effect, but also bring harm to the body.

In the minds of many young people, sports are playing ball, running, and then sweating and panting.

In the minds of the elderly, luck means going out from home and walking outside.

However, is this exercise method effective and suitable for yourself?

First, what is the appropriate amount of exercise amount is a key indicator of the effect of exercise.

The signs of an appropriate amount of exercise are:

Wake up the next morning feeling comfortable and free of fatigue. The total amount of exercise per week should be equivalent to walking 10 to 20km. To judge whether your exercise is effective, you should refer to the following indicators:

1. After exercise, the pulse reaches 170 times/min in young people, about 120 times/min in middle-aged people, and about 100 times/min in elderly people.
2. The body sweats and the skin appears reddish.
3. Breathe about 16 to 20 times/min, slightly faster breathing but does not affect the dialogue.
4. When exercising, you should feel relaxed, and your breathing should become normal after 5 minutes of exercise. If there are symptoms such as dizziness and vomiting after exercise, it indicates that the exercise may be excessive, and the exercise fatigue syndrome appears, then it is necessary to pay attention to adjusting their exercise methods and exercise intensity. Otherwise, long-term excessive exercise will not only make people afraid of exercise, tired of exercise, but also affect their health.

Second, the amount of exercise is composed of three elements: intensity, time and frequency.

1. Frequency of weekly exercise: The frequency of exercise is usually 1 week in 1 cycle. Exercise frequency varies from person to person, daily exercise is the most effective, exercise 3 times a week can maintain weight at a stable level, and maintain a healthy state.

For initial exercisers, especially the elderly and patients with chronic diseases, when starting to exercise, ensure 3 times a week, that is, 1 time every other day, after adaptation, gradually reach 5 times a week and stick to it.

For young and middle-aged muscle exercise, the most appropriate frequency of exercise should be the second exercise before the effect of the previous exercise has not disappeared. In this way, the effect gradually accumulates each time to achieve the purpose of improving physical fitness, increasing muscle and improving health.

Human muscles do not exercise, the strength will soon fade, so a workout must be exercised after 48 to 72 hours, in order to regain good health. If it is interrupted for a period of time because of special circumstances, when resuming exercise, the frequency of exercise should be small, 15 to 30 minutes each time, 3 times a week, and gradually restore the frequency and time of each exercise.

2. Time of each exercise: Exercise time refers to the time to reach the training intensity each time, generally l0 ~ 30min. The length of exercise is related to the substances consumed,

In the early stage of exercise (15-20min at the beginning of exercise), the consumption of carbohydrates is basically, only with the extension of exercise time, about 20min after the fat to participate in the decomposition of energy, exercise to 40-60rain can significantly reduce weight, improve lipid and carbohydrate metabolism.

For people who exercise for the first time, each exercise time should be maintained at 2O ~ 30min; People who exercise regularly should not only ensure once a day, but also maintain the time of each time at 45-60min; People who are overweight or obese and expect to achieve weight loss through exercise should exercise for 60-90min each time.

3. Exercise intensity: From the point of view of heat consumption, it is best to consume 1255kJ(300kcal) each exercise, which is quite a brisk walk or jogging 4.8km, so that the weekly exercise energy consumption reaches at least 4184kJ(1000kcal). Determine the intensity of exercise by heart rate.

Healthy people who exercise regularly should have a heart rate of at least 70% of the maximum heart rate during exercise and continue for 20 to 40 minutes in order to promote metabolism, and this is also the moment when the risk of injury is minimal. When the exercise heart rate is close to 80% of the maximum heart rate, the exercise time limit can be relatively shortened. For people who usually lack exercise, exercise should start from 60% of the maximum heart rate, 10min each exercise, and gradually reach the required intensity and time over several weeks to several months.

The elderly and people with chronic diseases (hypertension, coronary heart disease, cerebrovascular disease), exercise must be small intensity (about 60% of the maximum heart rate or slightly less), short time (about 10min), long interval (2 ~ 3d exercise per week), after 3-6 months to reach the required exercise standards, and continue. Never rush.

If there is continuous obvious fatigue after exercise, it indicates that the amount of exercise is too large, and the amount of exercise should be appropriately reduced (time or number). If you have chest pain, arrhythmia, breathlessness or palpitation during exercise, you should stop exercising and consult a doctor.

Three, suitable for their own sports projects can be chosen, it is best to choose aerobic exercise.

Aerobic exercise refers to long-term exercise (endurance exercise), so that the heart (blood circulation system), lungs (respiratory system) to be fully effective stimulation, improve the heart and lung function. Thus, the tissues and organs of the whole body can get good oxygen and nutrition supply and maintain the best functional condition.

Aerobic exercise refers to a long time (>15min, preferably 3o-60min) jogging, swimming, cycling, walking, running in place, aerobics, etc.

Static training, weight lifting or fitness equipment, sprint, etc., although it can enhance people’s muscles and explosive power, but because it can not effectively stimulate the heart and lung function, such sports are called anaerobic sports.

Patients with certain diseases, such as stable coronary heart disease (including old myocardial infarction, stable angina pectoris), patients after coronary artery bypass surgery, and patients after percutaneous coronary artery balloon dilation can participate in exercise appropriately, but in terms of the choice of exercise methods, It is suitable for aerobic training such as walking, cycling, climbing, swimming, playing gateball, table tennis and badminton, rhythmic dancing and traditional Chinese boxing exercises.

Exercise should pay attention to conscious, voluntary, step by step, perseverance, comprehensive exercise, to ensure safety, in addition to should pay attention to:

1. Choose appropriate exercise. Studies have shown that long walks improve blood circulation throughout the body and help build the strength and endurance base for more intense exercise.
2. Exercise only when you feel good. If you have a cold or fever, do not resume exercise until 2 days after the signs and symptoms disappear.
3. Pay attention to the influence of surrounding environmental factors on exercise response, such as: cold and hot climate to reduce the amount of exercise and exercise intensity; Wear loose, comfortable, breathable clothing and footwear; Slow down when going uphill; Don’t do strenuous exercise after meals.
4. Patients with diseases should regularly check and revise exercise prescriptions according to the doctor’s advice and personal ability to avoid overtraining. Adjust your exercise regimen when medication changes. Be sure to have a physical examination before attending training.
5. Be alert for symptoms. If you notice any of the following symptoms during exercise, stop exercising and seek medical attention: upper body discomfort (including chest, arm, neck or jaw, manifested as soreness, burning, tightening or swelling), weakness, shortness of breath, bone and joint discomfort (joint pain or back pain).
6. Avoid exercising on an empty stomach. Many people run on an empty stomach in the morning, thinking that it can both absorb fresh air and prevent obesity. However, the energy source of fasting exercise is mainly fat burning, and the free fatty acids in the blood will be significantly increased. Although fatty acids can become energy sources for myocardial activities, too much of them can become myocardial toxicants, which can cause various arrhythmias and even sudden death. Therefore, it is necessary to eat a little food before running in the morning.