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Scientific fitness methods
1. Necessary warm-up You should know that this is not the time to comb your braids and drink a glass of water, it is a necessary process before starting exercise. When muscles are looser, they are also easier to control and expand. Doing these exercises will reduce your chances of injury, so it is best to spend 5 minutes to get your body fully moving and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.
2. Extremely necessary stretching exercises
There are always some things that are very easy to do in life, but stretching exercises after fitness exercises are not that simple. When you exercise a muscle, it becomes tight and shortened. Stretching is to help you relax your muscles and prevent muscle soreness the next day. It should be noted that the best time to do this exercise is after you complete the warm-up exercise, while continuing for 20-30 seconds per exercise, which will help muscle relax and allow you to get a more meaningful stretching exercise.
3. Don’t overload weight lifting
When you see more than 30 candles inserted on birthday cake , you can’t help but be surprised by the passing of time, but this is not the reason for you to rush into the gym and grab the dumbbell you see for the first time. You need to start slowly and increase your exercise step by step. The fitness coach will warn you: taking your time is the key to exercise. Because you may not imagine what kind of pain you will feel within 24-48 hours after exercise, you need to be cautious at the beginning. In addition, if you blindly try to lift a weight that exceeds the body's load, it may cause muscle strain , sprain, or even damage the back.
It seems that choosing a weight of 3-6 pounds is more suitable. Usually repeating the movements 15-20 times. If you want to gain solid muscles faster, you can also choose a slightly heavier weight, but just repeat 8-12 times. Remember not to be rush to achieve success. Only by completing your exercises in a moderate manner will you achieve good results.
4. Don’t exercise excessively.
Since the purpose of fitness is to keep going in the future, then you should not expect to win the "gold medal" in one go. Therefore, when you find that your heartbeat is so fast that you can’t finish a sentence in one breath, it means that your exercise is excessive. Many coaches think that this is the primary reason why most people give up halfway.
Because once they feel the discomfort brought to them by exercise, it will be difficult for them to stick with it. In addition, if you think you have poor physical fitness, you can choose some easier exercises to complete.
People who don’t want to go to the gym can choose the appropriate aerobic exercise video tape to learn how to get started and improve the coordination of movements, which is also a good way. No matter what, as long as you don’t put too much pressure on yourself and persevere, you will benefit from it. 5. Gradually increase exercise intensity
Although this is a good idea, high-intensity exercise is not suitable for the beginning of fitness training. This is worth noting for those who have been practicing for 6 months or more.
may have the following situation: after reaching a certain level, you usually enter a state of stagnation, and most people may think that "I haven't seen any changes in the body" - so they will speed up and create greater challenges for themselves: increase exercise in order to achieve the effect of changing the body.
However, your urgent mood at this time has led you to a misunderstanding.
is used to driving, taking bus or subway to and from get off work every day. If you can take the elevator, you will never climb the stairs. The walking distance of more than 10 minutes is daunting...
In the busy life of modern people, not only exercise has become a luxury, but even the opportunities for walking are fewer and fewer, so some experts exclaim that walking is slowly disappearing from people's daily lives.
Don’t underestimate the simple thing that can be done by walking with your legs. It is recognized by World Health Organization as “the best sport in the world”. Studies have shown that walking can provide many benefits to bones, muscles and joints.
You'd better gradually increase the duration and degree of exercise. You can extend from 20 minutes to 30 minutes, and change the 5-pound dumbbell you use to the 8-pound one. It's just that you don't have to do it at once, just take one of the time and intensity. After a while, you will eventually be surprised to find that your muscles are starting to be filled with new vitality.
6. Don’t be too anxious for the frequency of movement
When you are squeezing out time to complete your exercise plan, you may risk speeding up the frequency of movement and keep practicing regardless of your body’s reaction. Especially for exercises like weightlifting, if you do it too fast, vigorous movements will cause your muscles to be overloaded and thus be vulnerable to injury. Therefore, here is a simple rule: 2 seconds to lift and 4 seconds to put down are the rhythmic movements you should always maintain. You should know that the slower you do, the better the effect you will receive.
7. Movements should be standardized.
Improper movements will cause unexpected damage to joints, muscles, and ligaments. For example, when practicing barbell squats, if you hold your chest and arch your waist, it will not only affect the quality of your training, but also cause lumbar spine damage. Therefore, movement specifications are an important factor in preventing sports injuries. 8. Reduce exercise volume or stop exercising when in poor condition
The human body's exercise function has peak and low periods. When in poor condition, you should reduce exercise volume or take a day or two to make adjustments. Never force yourself to do it, injuries are often caused by poor condition or lack of energy.
9. Change fitness methods or places when you are depressed. Change fitness methods or places when you are depressed can play a positive role in adjusting your emotions. Taboo training in "the body follows the mind and the mind distorts" and mind with distracting thoughts.
10. When carrying heavy loads, please help with a partner or coach.
When carrying heavy loads or completing difficult movements, please ask for help with fitness partners or coaches to be prepared for any eventuality.
11. Focus on concentration and strengthen self-protection
Focus on concentration can not only improve the quality of training, but also prevent accidental injuries. When symptoms of discomfort occur during exercise (such as pain), you should appropriately reduce the amount of exercise, or stop exercising to strengthen self-protection.
12. Necessary "cooling" after exercise
Just like before exercise, your body needs time to "warm up" it, your body also needs time to calm down after exercise and let your heart rate return to normal. You can slowly slow down your movements until your heartbeat is restored to 120 beats per minute or less. When you feel your heartbeat slowing down and your breathing gradually stabilize, you complete the final "cooling".
Benefits of scientific fitness
1. Enhance self-confidence
Sometimes many of us will feel very lack of confidence when we walk in the crowd, mainly because of our figure. Some people are too fat and not confident because they are too thin, and some people are not confident because they are not beautiful.
And we can see that people who exercise are holding their heads up and their chests are held high wherever they go, and they are very confident. Body is actually a factor that affects our self-confidence very much. Fitness can make our body shape change the most directly, and our mentality will also change with the change of body shape.
2. The figure becomes better
I wonder if you have noticed that people have to be more and more interested in a good figure nowadays. A figure can be said to be our other face. A good figure will make others notice you at first sight. So fitness is of great help to our body shape, and I believe this is also the main purpose of most people's fitness. We will look better through fitness, and our whole temperament will also change.
3. Improve physical fitness
Many people are naturally weak and sick or are prone to illness due to their body shape, and you will find that strong people rarely get sick. It is precisely because they make their resistance stronger through exercise and their ability to fight diseases has become stronger. For example, in the recent COVID-19 epidemic, those athletes were able to recover after being infected with the virus by training, while it is difficult for us ordinary people to withstand it. Therefore, fitness can greatly improve our physical fitness.
4. Fitness can improve self-discipline.
Many of us usually have poor control over ourselves, which leads to many things being unable to be completed independently. There are some people around me who delay everything, stay up late and sleep in every day, and do not eat on time, but our health is gone as we dragged it. Fitness people can control themselves to exercise on time, rest on time every day, and eat healthy and prevent themselves from eating junk food.
5. Fitness can improve your teamwork ability
Many people exercise in pairs or multiple people. When one person exercises, the other person can provide assistance and help, which greatly enhances their teamwork ability. In addition, you can meet many like-minded fitness partners in the gym and broaden your social scope.
Scientific fitness focuses on science and persistence. Persevere will lead to longevity. This is a summary of the experience of many of us in fitness, but how should we exercise scientifically? First of all, before we perform scientific fitness, we must understand and master some basic principles that scientific fitness should follow. Because only by following these principles can we make exercise more scientific, reasonable, safe and effective. Only then can we achieve the effect of enhancing physical fitness and improving disease resistance.
First, we must follow the principle of different from person to person. Different exercise methods have their own characteristics. When choosing exercise methods, we should scientifically and reasonably choose sports that suit our age, gender, physical condition, athletic ability and personal interests according to our exercise needs. For people suffering from chronic diseases, you must first obtain the consent of the doctor, and under the guidance of the doctor, participate in sports activities that suit your condition, and pay attention to mastering the appropriate amount of exercise. For example: People with hypertension and heart disease should choose some exercises with low intensity and slow movements when choosing exercise methods, such as walking, practicing Tai Chi , etc., and avoid engaging in strong confrontational and intense exercises, and avoiding flexing, bowing their heads, holding their breath and exerting force.
Second, follow the principle of gradual progress . The exercise method should be from easy to difficult, the amount of exercise should be from small to large, and the exercise time should be from short to long. For example: When you run fitness running , the distance you start running can be shorter and slower. As you exercise for a period of time, the distance you run can be longer and faster. After the body adapts, it will gradually increase.
Third, we must follow the principle of comprehensive development. Exercise should develop all parts, functions and qualities of the whole body, and not only exercise locally or a certain qualities, but also different types of exercise content. It is necessary to do: "You have aerobic exercise every day, practice strength the next day, and practice flexibility always accompany you."
Fourth, follow the principles of safety and effectiveness. When physical exercise, you must pay attention to safety. When you are unwell, stop exercising, insist on scientific exercise, and exercise effectively.
Fifth, we must follow the principle of perseverance. Physical exercise must play the purpose of fitness. It cannot be achieved by one or two exercises. You must persist in exercise for a long time to achieve results.
Scientific fitness exercise requires mastering the rules and following certain principles. In fitness exercise, comprehensive guidance is provided based on the basics of fitness, the theory of kinematics, and the role and characteristics of exercise on the human body. Therefore, the proposal of fitness principles has sufficient scientific basis and can reflect the objective laws of the development of things.The principles of physical fitness mainly include the principle of consciousness, comprehensiveness, gradual progress, and perseverance. They are the experiences summarized by people in physical exercise practice and provide scientific guidance for exercisers to achieve ideal results.
1. Principle of Consciousness and Positiveness
The principle of Consciousness and Positiveness means that physical exercise has clear fitness goals, fully understand the value of physical exercise, and consciously and actively engage in physical exercise activities. Physical exercise is different from the general physical activities of physical labor and daily life, and is even more different from the natural instinctive behaviors of animals such as walking, running, jumping, and climbing. The physical exercises people engage in always have certain purposes and conscious physical activities, so they must exert their conscious and positive subjective initiative. Fitness practitioners should clarify their purpose, strengthen their motivation, cultivate their interests, and form fitness habits. The goals, motivation, confidence and interests of physical exercise are complementary and should be closely combined to be able to consciously and actively engage in physical exercise.
2. Comprehensive principle
The principle of comprehensive enthusiasm means that physical exercise should comprehensively develop the functions of all parts and organs of the body, improve various physical fitness and basic activity abilities, so as to achieve comprehensive and harmonious development of body and mind. The human body is an organically connected unity. The development or decline of a certain aspect of the body will affect and associate other organs. To implement the principle of comprehensiveness, we should first consider comprehensively from the aspects of improving the body shape and improving the body's functions. Secondly, you must reasonably choose and match fitness content. To achieve comprehensive development, on the one hand, we must choose exercise content that has a comprehensive impact on the body as much as possible, such as running and swimming; on the other hand. It should also focus on a certain project and supplemented by other exercise content. Finally, pay attention to the unity of body and mind. While physically exercising, you should pay more attention to spiritual and psychological cultivation.
3. Principle of gradual progress
The principle of gradual progress means that physical exercise must be gradually improved in terms of exercise content, methods, exercise load, etc. according to the laws of human body development and the actual situation of individuals, so that the body's functions can be continuously improved and improved. To proceed step by step, first of all, in terms of exercise content, you should make reasonable choices based on your physical condition. Different physical fitness and starting points of exercise are also different. Then, the amount of exercise gradually increases. The body's ability to withstand exercise volume encounters a slow adaptation process. The amount of exercise should be small to large during exercise, and wait for the body to adapt to it and gradually increase it. Exercise after illness or interruption, especially pay attention to progress step by step to avoid accidents. Finally, the process of each exercise should also be progressive step by step. Preparation activities should be done for each exercise, and sorting activities should be done after exercise.
4. The principle of perseverance
The principle of perseverance means that sports must be persistent and make it an indispensable and important content in daily life. From a biological perspective, the enhancement of a human physique is a process of continuous accumulation and gradual improvement, and it is impossible to go through it once and for all. The improvement of human body's functional level, the development of various sports qualities, and the formation and consolidation of sports skills depend on regular exercises over a long period of time.
