sports
The impact of physical activity on health depends on the method, strength, time and frequency.A moderate amount of physical activity is good for health.The principle of physical activity is: movement is beneficial, expensive, better, better, and moderate.
How to choose a exercise that suits you?
A suitable exercise should follow the “1141” principle, that is, 1 foundation, 1 target heart rate, 4 suitable and 1 fundamental.
1 foundation
Aerobic exercise is the basis of exercise intervention.Aerobic exercise in exercise intervention needs to achieve a certain degree of exercise intensity, frequency and duration, and the specified target heart rate.
1 target heart rate
The target heart rate refers to the target heart rate that needs to be achieved during exercise, and it is an important indicator for judging the effect of aerobic exercise.Do exercise within the scope of the target rate, the most ideal effect and the smallest danger.It should be noted that if you are using drugs, you must consult your doctor first, because some drugs will increase or slow the heart rate.
Tips:
Simple calculation method of target heart rate
Direct heart rate percentage method:
Target heart rate = (220 -age) × (60 % ~ 85 %)
For example, a 60-year-old man, the range of heart rate during exercise: target heart rate = (220-60) × (60 % ~ 85 %) = 96 ~ 136 times/min.
Reserve heart rate method Reserve heart rate = maximum heart rate -heart rate target heart rate = reserve heart rate × (0.50 ~ 0.75) + When the heart rate is quiet, the heart rate is 78 times/min, then:
Target heart rate = (220-78) × (0.50 ~ 0.75) + 78 = 149 ~ 184.5 times / minute
4 suitable
(1) Suitable exercise method: For most sports projects, as long as you choose a good rhythm and adjust the amount of exercise, you can be used as aerobic exercise.The choice of aerobic exercise should be based on cyclical sports.Common aerobic sports items include walking, running, rope skipping, cycling, rowing, climbing, swimming, climbing stairs, dancing, fitness, twisting bamboo, kicking tadpoles, playing Tai Chi (swords), small sports ball sphere sportsSome national fitness equipment (healthy ride, ellipse machine) exercise.
(2) A suitable amount of exercise: The appropriate exercise emphasizes the grasp of the amount of exercise. It can be summarized with “strange feelings, not let go”.Exercise intervention is particularly important for the high -risk group of high -risk people with a sense of pain or subjective feeling that it does not have pain or subjective feelings.In exercise, as long as there is uncomfortable uncomfortable feeling, such as holding breath, chest tightness, chest pain, dizziness, headache, dazzling, etc., you must reduce the amount of exercise or stop immediately.Essence
(3) Suitable time: The specific time for each person to move out can be flexibly arranged according to the seasons, climate, physical response and schedule habits.If you choose morning exercises, you should wait for dawn, temperature rise, and pollutants to start exercise.In addition, each exercise time can start from 10 minutes, and it is better to increase step by step to about 1 hour according to the increase in 5-10 minutes.The exercise frequency is moved once every other day or every day, not less than 3 times a week.As long as there is no physical discomfort, try to persist, so that the effect of exercise intervention can be better consolidated and improved.
(4) Suitable environment: As long as the weather conditions are allowed, it is best to go out of the house, enter the nature, go to the green trees, and move to the natural environment such as the coast of rivers and lakes or the open space between the buildings.Warm, more conducive to physical and mental health.
1 suitable
The fundamental purpose of exercise intervention is to improve the level of health and quality of life, and should measure the effectiveness of exercise intervention.High -risk people should pay attention to the exercise situation to doctors, and inform the doctor the actual reactions and results after exercise in order to conduct subsequent evaluation and amendments, so as to truly design the exercise prescription that is most suitable for their physical and mental state.
