What are the basic principles of spring fitness spring exercise?
2021-11-17 03:05:35
What are the basic principles of spring fitness spring exercise? Date:2016-02-24 18:25
The spring climate makes people feel comfortable. Many people have the idea of ​​going out. However, the spring fitness is stressful. We need to choose the right way of exercise and understand certain outdoor sports precautions. So today, introduce some basic spring fitness tips to friends who want to exercise.
Spring fitness is a good choice. It can effectively help people maintain a full day of energy. The following small series introduces some basic principles of spring exercise and hopes to help everyone to do better in the spring.
The principle of spring sports
1, choose the most effective aerobic exercise
First of all, aerobic exercise should suit yourself. Among them, swimming is an excellent aerobic activity and weight loss method. It is also a good systemic exercise, and it is very effective for improving heart and lung function. It is just not to pursue the speed in the swimming process. To achieve the heart rate requirement, it is necessary to ensure the process of swimming. Muscles can fully absorb oxygen.
In addition, running is also a good aerobic exercise, so haze can then choose to run on a treadmill. When running, you can use interval training, that is, high-speed exercise for a while, and turn to lower speed cycling practice.
2, pay attention to time and temperature during exercise
Of course, it is not recommended that you choose to get up early to work out, because the morning air is not very fresh, only in the air around 4 o'clock in the afternoon is rich in oxygen negative ions, some people smell the old concept of chicken dance should be replaced.
Fog days should not be exercised, because the fog beads contain a large amount of harmful substances such as dust, pathogenic microorganisms, and the amount of breathing increases during exercise. The lungs will inevitably absorb more harmful substances.
Pay attention to the temperature during exercise. When you start exercising, you should not take off your coat immediately, wait for the body to heat slightly and then gradually reduce your clothing. When the exercise is over, you should wipe your sweat and put on your clothes immediately to prevent it from catching cold.
3, ready before exercise
To do warm-up exercises, you need to do a warm-up exercise, active joint ligaments, squat limbs, and back muscles before each exercise. Then start with a low-intensity exercise and gradually enter an appropriate intensity of exercise.
Be careful not to exercise on an empty stomach. In addition to low blood sugar in the morning, body blood viscosity, coupled with low temperature, vasoconstriction and other factors, then if the fasting exercise is very likely to make the body due to hypoglycemia and sudden death .
4, learn to self-assessment
Self-assessment is an important indicator of exercise volume and exercise intensity, including respiratory rate and heart rate. If there is palpitation, shortness of breath and heart-throat fever, and dizziness, sweating and fatigue during exercise, it means that the exercise is overrun.
If your movement is always kept at a constant level of color and heart, so this is not the intensity of exercise, it shows that your exercise can not achieve the purpose of enhancing physical fitness and endurance, but also need to add a little amount.
Outdoor sports notes
For those who practice outdoor sports in the early spring, only those skilled in outdoor sports can play outdoors safely. Being unfamiliar with outdoor sports notes is likely to cause unnecessary trouble for yourself or your teammates. Here's a reminder of outdoor sports.
Extreme sports
Outdoor sports are regarded as exceeding the limit and challenging themselves, but the limit is also limited. The challenge has to pay the price, and it can be done occasionally. However, it is always wrong to constantly go wrong with oneself.
Often high-intensity exercise is the direct cause of chronic injury. It begins when you are unaware of it, and it is too late to feel uncomfortable. You can only watch the cloud with a cane. The so-called is not obvious now, but later; As the old saying goes, there is no firewood.
Learn about your athleticism
People who run fast don't necessarily have to be able to carry weight. People who can carry heavy loads may not be able to climb. People who climb may not necessarily run fast. Everyone has his own way of doing good exercises. Conversely, there are also ways of exercising that are not suitable for him.
If you wear a pair of underpants and you feel like Superman, the injury or even the danger of sports is not far away from you. As for the rabbit, there is a way for the rabbit to run. The turtle has a way to go for a turtle.
Necessary equipment
Selecting equipment is like choosing a wife. There is no best, only the most suitable one. A pair of thousands of hiking shoes may not be able to exert its power in ordinary activities. Wearing shoes to climb snow-capped mountains also means that you must take greater risks.
Reasonable equipment is not only a suitable tool, but also includes your knowledge and use of these equipment. For others, a jungle knives may be enough to solve many problems. For you, I am afraid that you need two big backpacks to deal with. What is the history of social development? People are the only animals that can use and make tools.
Science outdoor
Many people can spend tens of thousands of dollars to buy a pile of equipment, but they spend less than ten dollars to listen to a lecture. The direct cause of harm to you may be a fall. The indirect cause may be the lack of mountain knowledge and motor skills. Especially when a person’s ambition and interest escalate, the lack of experience and skills may cause people to suffer. Push to desperation. The so-called "big old" can also make money, but this does not mean that poor philosophers are useless.
Midway adjustment
Take a reasonable rest during outdoor sports. At least 5 to 10 minutes of static rest is required for each hour of exercise. After strenuous exercise, some gentler exercises should be done to restore the normal cardiovascular system and help eliminate metabolic wastes from the muscles and gradually allow the body to rest.
The nutritional supplements mainly include the supplement of water and electrolytes, and the body that is over-fatigue or under-nutrition is not only prone to acute sports injuries but also prone to chronic injuries. However, uncontrolled eating and drinking will not only help nutritional supplements, but will even have the opposite effect. The so-called appreciation of scenery is to better adjust the speed.
warm up
Many people will ignore the warm-up exercise before the outdoor sports. The leader will make an order, and everyone will start their actions. If they encounter difficult routes like the coast, steep slopes, and chaos slopes, it is easy to have sports injuries.
Pre-exercise warm-up exercises can increase blood flow and oxygen uptake, increase nerve conduction and reactivity, high circulating blood flow, and oxygen uptake, as well as reduce joint stiffness, and increase the range of activities.
Therefore, you may wish to arrange a warm-up exercise or do some simple stretching before each outdoor activity begins. The so-called winter car to warm up, let alone people?
Suitable for spring outdoor sports
Take a walk
As the spring blossoms, walking is a health care method that is worth promoting. After a busy day of work, walking around the streets can quickly eliminate fatigue. As the abdominal muscles contract and evenly breathe, the use of blood circulation increases gastrointestinal digestive function.
One of the secrets of the longevity of many longevity stars is to have a walk every day for a certain period of time, especially when it comes to walking in the spring. Because the spring climate is pleasant, everything grows, and it helps health. Walk informally and do what you can. Don't overwork.
2. Go quickly
First of all, the first one suitable for outdoor sports in spring is brisk walking. Many people do not exercise very much during the whole winter season. At this time, it is not advisable to start running exercises at the beginning to avoid impact on the knee joints. Therefore, it is most suitable for brisk walking.
Go to the outdoor suburbs to go brisk walking, fresh air, can play a role in fat-reducing fitness. Before going fast, you should slow down for 5 minutes before you accelerate your feet. It's best to walk about one and a half hours, and it can be divided into half an hour each time. 3. Cycling
Cycling is a kind of exercise that brings people a feeling of pleasure while exercising. In fact, there is no restriction on riding and time and intensity when performing cycling. You can specify the time or number of kilometers for each ride.
When cycling, you can also use the intermittent cycling method, that is, alternate speed cycling, such as slow riding for 5 minutes, and then recirculate several times, usually for 45 to 60 minutes, cycling can help improve the heart and lung Features.
4. Golf
Playing golf requires the use of muscles and joints throughout the body. It is also not to exercise to the waist, shoulders, or both arms.
Playing golf helps to exercise the body's flexibility and can help correct bad body postures. Usually 455 calories can be consumed in 75 minutes of golf. Playing golf can exercise one's endurance and help exercise the heart without increasing the burden.
5. Flying a kite
This type of recreational activity is very suitable for spring. When flying a kite, the joints of the whole body can be activated, which helps to stretch the body and bones, promote the blood circulation of the body, and increase the metabolism.
When you fly a kite, you will look at it first, so that you can relax the muscles and nerves of your eyes and help eliminate eye fatigue symptoms. However, it is also necessary to pay attention to the protection of the neck. The time for looking up should not be too long.
6. Tourism
Because in the cold winter, the body was dulled by a thick coat for two or three months. The function of the body temperature regulation center and internal organs also declined to varying degrees. The muscles and ligaments were inactive for a long time, but they were not shrinking. It is extremely necessary to go out to enjoy the scenery, not only to exercise the body, but also cultivate the sentiment.
Especially in the spring countryside, the air is fresh, the branches spit green, the green grass is lush, the flowers are colorful, the birds contend, and you are surrounded by such beautiful nature. It is intoxicating, so people have been enjoying youthful tours since ancient times.
Particular attention should be paid to exercise to prevent heart attacks
Minor exercise is suitable for any person, but when the exercise gradually intensifies, it is especially important to pay attention to the onset of heart disease such as coronary heart disease and myocardial infarction. Dr. Hiroshi Shikawa, MD, of the Sports Medicine Research Center at Keio University in Keio, pointed out that one out of every 100,000 people suffers from sudden death during exercise. Therefore, it is very important to watch out for the onset of heart disease.
Everyone must understand the risks involved in intense sports. Factors that increase the risk of exercise include exercise and smoking, blood lipids, obesity, and age.
When a person has more than 2 risk factors or has a disease such as diabetes, myocardial infarction, or stroke, he or she should avoid intense exercise such as running. The intensity of exercise should start with a walk. If symptoms of chest pain persist, coronary heart disease should be suspected and you should see a doctor early.
Physical discomfort should stop exercise immediately
When playing tennis, golf or other ball games, the burden on the heart is relatively small because it does not require long-term running. However, tennis can easily increase the burden on the body parts such as knees and shoulders, golf and waist. Therefore, training should be carried out before and after exercise to keep the muscles and joints soft to prevent sports injuries.
When playing tennis, the pain of the body increases with the increase of exercise time, especially for people of about 40 years old, because the softness of muscles and joints is reduced, and body pain is more likely to occur. Particular attention should be paid to pre-exercise preparations and recovery after exercise.
Experts said that the most important thing in the process of exercise is to exercise in the correct posture. If you feel tired or have pain or discomfort, you should stop exercising immediately to prevent sports injuries.
At the same time, attention should be paid to preparatory and recovery exercises before and after exercise. Adherence to these exercises for a period of time will allow them to feel the tremendous contribution they make to the prevention of physical injuries.
The spring climate makes people feel comfortable. Many people have the idea of ​​going out. However, the spring fitness is stressful. We need to choose the right way of exercise and understand certain outdoor sports precautions. So today, introduce some basic spring fitness tips to friends who want to exercise.
Spring fitness is a good choice. It can effectively help people maintain a full day of energy. The following small series introduces some basic principles of spring exercise and hopes to help everyone to do better in the spring.
The principle of spring sports
1, choose the most effective aerobic exercise
First of all, aerobic exercise should suit yourself. Among them, swimming is an excellent aerobic activity and weight loss method. It is also a good systemic exercise, and it is very effective for improving heart and lung function. It is just not to pursue the speed in the swimming process. To achieve the heart rate requirement, it is necessary to ensure the process of swimming. Muscles can fully absorb oxygen.
In addition, running is also a good aerobic exercise, so haze can then choose to run on a treadmill. When running, you can use interval training, that is, high-speed exercise for a while, and turn to lower speed cycling practice.
2, pay attention to time and temperature during exercise
Of course, it is not recommended that you choose to get up early to work out, because the morning air is not very fresh, only in the air around 4 o'clock in the afternoon is rich in oxygen negative ions, some people smell the old concept of chicken dance should be replaced.
Fog days should not be exercised, because the fog beads contain a large amount of harmful substances such as dust, pathogenic microorganisms, and the amount of breathing increases during exercise. The lungs will inevitably absorb more harmful substances.
Pay attention to the temperature during exercise. When you start exercising, you should not take off your coat immediately, wait for the body to heat slightly and then gradually reduce your clothing. When the exercise is over, you should wipe your sweat and put on your clothes immediately to prevent it from catching cold.
3, ready before exercise
To do warm-up exercises, you need to do a warm-up exercise, active joint ligaments, squat limbs, and back muscles before each exercise. Then start with a low-intensity exercise and gradually enter an appropriate intensity of exercise.
Be careful not to exercise on an empty stomach. In addition to low blood sugar in the morning, body blood viscosity, coupled with low temperature, vasoconstriction and other factors, then if the fasting exercise is very likely to make the body due to hypoglycemia and sudden death .
4, learn to self-assessment
Self-assessment is an important indicator of exercise volume and exercise intensity, including respiratory rate and heart rate. If there is palpitation, shortness of breath and heart-throat fever, and dizziness, sweating and fatigue during exercise, it means that the exercise is overrun.
If your movement is always kept at a constant level of color and heart, so this is not the intensity of exercise, it shows that your exercise can not achieve the purpose of enhancing physical fitness and endurance, but also need to add a little amount.
Outdoor sports notes
For those who practice outdoor sports in the early spring, only those skilled in outdoor sports can play outdoors safely. Being unfamiliar with outdoor sports notes is likely to cause unnecessary trouble for yourself or your teammates. Here's a reminder of outdoor sports.
Extreme sports
Outdoor sports are regarded as exceeding the limit and challenging themselves, but the limit is also limited. The challenge has to pay the price, and it can be done occasionally. However, it is always wrong to constantly go wrong with oneself.
Often high-intensity exercise is the direct cause of chronic injury. It begins when you are unaware of it, and it is too late to feel uncomfortable. You can only watch the cloud with a cane. The so-called is not obvious now, but later; As the old saying goes, there is no firewood.
Learn about your athleticism
People who run fast don't necessarily have to be able to carry weight. People who can carry heavy loads may not be able to climb. People who climb may not necessarily run fast. Everyone has his own way of doing good exercises. Conversely, there are also ways of exercising that are not suitable for him.
If you wear a pair of underpants and you feel like Superman, the injury or even the danger of sports is not far away from you. As for the rabbit, there is a way for the rabbit to run. The turtle has a way to go for a turtle.
Necessary equipment
Selecting equipment is like choosing a wife. There is no best, only the most suitable one. A pair of thousands of hiking shoes may not be able to exert its power in ordinary activities. Wearing shoes to climb snow-capped mountains also means that you must take greater risks.
Reasonable equipment is not only a suitable tool, but also includes your knowledge and use of these equipment. For others, a jungle knives may be enough to solve many problems. For you, I am afraid that you need two big backpacks to deal with. What is the history of social development? People are the only animals that can use and make tools.
Science outdoor
Many people can spend tens of thousands of dollars to buy a pile of equipment, but they spend less than ten dollars to listen to a lecture. The direct cause of harm to you may be a fall. The indirect cause may be the lack of mountain knowledge and motor skills. Especially when a person’s ambition and interest escalate, the lack of experience and skills may cause people to suffer. Push to desperation. The so-called "big old" can also make money, but this does not mean that poor philosophers are useless.
Midway adjustment
Take a reasonable rest during outdoor sports. At least 5 to 10 minutes of static rest is required for each hour of exercise. After strenuous exercise, some gentler exercises should be done to restore the normal cardiovascular system and help eliminate metabolic wastes from the muscles and gradually allow the body to rest.
The nutritional supplements mainly include the supplement of water and electrolytes, and the body that is over-fatigue or under-nutrition is not only prone to acute sports injuries but also prone to chronic injuries. However, uncontrolled eating and drinking will not only help nutritional supplements, but will even have the opposite effect. The so-called appreciation of scenery is to better adjust the speed.
warm up
Many people will ignore the warm-up exercise before the outdoor sports. The leader will make an order, and everyone will start their actions. If they encounter difficult routes like the coast, steep slopes, and chaos slopes, it is easy to have sports injuries.
Pre-exercise warm-up exercises can increase blood flow and oxygen uptake, increase nerve conduction and reactivity, high circulating blood flow, and oxygen uptake, as well as reduce joint stiffness, and increase the range of activities.
Therefore, you may wish to arrange a warm-up exercise or do some simple stretching before each outdoor activity begins. The so-called winter car to warm up, let alone people?
Suitable for spring outdoor sports
Take a walk
As the spring blossoms, walking is a health care method that is worth promoting. After a busy day of work, walking around the streets can quickly eliminate fatigue. As the abdominal muscles contract and evenly breathe, the use of blood circulation increases gastrointestinal digestive function.
One of the secrets of the longevity of many longevity stars is to have a walk every day for a certain period of time, especially when it comes to walking in the spring. Because the spring climate is pleasant, everything grows, and it helps health. Walk informally and do what you can. Don't overwork.
2. Go quickly
First of all, the first one suitable for outdoor sports in spring is brisk walking. Many people do not exercise very much during the whole winter season. At this time, it is not advisable to start running exercises at the beginning to avoid impact on the knee joints. Therefore, it is most suitable for brisk walking.
Go to the outdoor suburbs to go brisk walking, fresh air, can play a role in fat-reducing fitness. Before going fast, you should slow down for 5 minutes before you accelerate your feet. It's best to walk about one and a half hours, and it can be divided into half an hour each time. 3. Cycling
Cycling is a kind of exercise that brings people a feeling of pleasure while exercising. In fact, there is no restriction on riding and time and intensity when performing cycling. You can specify the time or number of kilometers for each ride.
When cycling, you can also use the intermittent cycling method, that is, alternate speed cycling, such as slow riding for 5 minutes, and then recirculate several times, usually for 45 to 60 minutes, cycling can help improve the heart and lung Features.
4. Golf
Playing golf requires the use of muscles and joints throughout the body. It is also not to exercise to the waist, shoulders, or both arms.
Playing golf helps to exercise the body's flexibility and can help correct bad body postures. Usually 455 calories can be consumed in 75 minutes of golf. Playing golf can exercise one's endurance and help exercise the heart without increasing the burden.
5. Flying a kite
This type of recreational activity is very suitable for spring. When flying a kite, the joints of the whole body can be activated, which helps to stretch the body and bones, promote the blood circulation of the body, and increase the metabolism.
When you fly a kite, you will look at it first, so that you can relax the muscles and nerves of your eyes and help eliminate eye fatigue symptoms. However, it is also necessary to pay attention to the protection of the neck. The time for looking up should not be too long.
6. Tourism
Because in the cold winter, the body was dulled by a thick coat for two or three months. The function of the body temperature regulation center and internal organs also declined to varying degrees. The muscles and ligaments were inactive for a long time, but they were not shrinking. It is extremely necessary to go out to enjoy the scenery, not only to exercise the body, but also cultivate the sentiment.
Especially in the spring countryside, the air is fresh, the branches spit green, the green grass is lush, the flowers are colorful, the birds contend, and you are surrounded by such beautiful nature. It is intoxicating, so people have been enjoying youthful tours since ancient times.
Particular attention should be paid to exercise to prevent heart attacks
Minor exercise is suitable for any person, but when the exercise gradually intensifies, it is especially important to pay attention to the onset of heart disease such as coronary heart disease and myocardial infarction. Dr. Hiroshi Shikawa, MD, of the Sports Medicine Research Center at Keio University in Keio, pointed out that one out of every 100,000 people suffers from sudden death during exercise. Therefore, it is very important to watch out for the onset of heart disease.
Everyone must understand the risks involved in intense sports. Factors that increase the risk of exercise include exercise and smoking, blood lipids, obesity, and age.
When a person has more than 2 risk factors or has a disease such as diabetes, myocardial infarction, or stroke, he or she should avoid intense exercise such as running. The intensity of exercise should start with a walk. If symptoms of chest pain persist, coronary heart disease should be suspected and you should see a doctor early.
Physical discomfort should stop exercise immediately
When playing tennis, golf or other ball games, the burden on the heart is relatively small because it does not require long-term running. However, tennis can easily increase the burden on the body parts such as knees and shoulders, golf and waist. Therefore, training should be carried out before and after exercise to keep the muscles and joints soft to prevent sports injuries.
When playing tennis, the pain of the body increases with the increase of exercise time, especially for people of about 40 years old, because the softness of muscles and joints is reduced, and body pain is more likely to occur. Particular attention should be paid to pre-exercise preparations and recovery after exercise.
Experts said that the most important thing in the process of exercise is to exercise in the correct posture. If you feel tired or have pain or discomfort, you should stop exercising immediately to prevent sports injuries.
At the same time, attention should be paid to preparatory and recovery exercises before and after exercise. Adherence to these exercises for a period of time will allow them to feel the tremendous contribution they make to the prevention of physical injuries.
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