Scientific exercise can promote growth and development, improve adaptability and enhance physical fitness. And to achieve the purpose of treating diseases, delay aging and prolong life. In addition, it can enrich life and adjust psychological mood. Everything has two sides. Sports bring countless benefits to people, but also give unscientific athletes a painful lesson after another. Scientific exercise is actually very simple which includes to prepare well, choose the time of exercise, determine the type of exercise, grasp the intensity of exercise, and do "scientific exercise".
Prepare before the exercise
1.Preparation of equipment: towels, kettles, elastic bands and dumbbells, etc.
2.Comfortable sportswear: you can wear shorts, T-shirt, yoga pants or yoga clothes. If you can, it is best to choose a professional sportswear, such as a NIKSA sportswear. Because they are more professional, they will fit your skin, more breathable, etc. Which can help you reduce the friction when you exercise.
3.Suitable sneakers: close your feet, do not wear blister sneakers or regular shoes. Check your feet through every day to see if there are blisters. Change a pair of casual shoes every six months to relieve pressure on the knee and other joints in the lower body.
4.Find a sports companion: it is not easy to adhere to exercise, a person will often give up halfway. Two people can encourage and supervise each other. It is easier to stick to two people than one person.
5.Write a sports log: do things aimlessly, sometimes can not see the direction. Make a comprehensive exercise plan, make records in the process of implementation, and develop good habits.
The right time to exercise
1.Fresh air in the morning: morning exercise can stretch muscles, dredge blood. However, exercise should not be too early (due to the cooling effect of the ground air at night, it is easy to form a stable inversion layer. So that the pollutants in the air are not easy to spread, and then the concentration of pollutants is the largest). It is recommended to choose after sunrise, the inversion layer is damaged, and the pollutants spread outward which is suitable for exercise.
2.9~10 am: Some middle-aged and elderly people often choose this time period for exercise. To avoid affecting gastrointestinal digestion and absorption, ensure that exercise is not scheduled within 1 hour after breakfast and within 1 hour before lunch.
3.15~17 PM: Heavy load fitness exercise in the afternoon can help eliminate fatigue and improve physical reserves.
4.21~22 PM: Night temperature has not yet dropped, air pollution is low. At this time, a slight fitness exercise can improve the sleep effect.
5.Special circumstances: due to the differences in personal living habits, when choosing the best time to exercise for fitness, but also need to consider the needs of personal characteristics. In addition, with the change of seasons, different learning stages and other conditions, the timing of engaging in fitness exercise also needs to make appropriate adjustment.
Select the motion type
Aerobic exercise is exercise in aerobic metabolism. Such as jogging, swimming, badminton and yoga, etc.
Resistance training is a muscle that overcomes some kind of resistance or gravity to help strengthen the muscles. Which includes push-ups, sit-ups, dumbbells and plate support, etc.
Stretch is to tighten muscles repeatedly and stretch to a certain range. Performing static stretching to relax muscles to improve flexibility and joint range of movement can help prevent injuries. Stretch is not aerobic preparatory activity with recovery activity. For example, leg compression, waist extension and chest enlargement, etc.
Grasp the intensity of movement
1.The pulse was determined
Practice touching the radial artery or submandibular artery to count the pulse, for 10 seconds the pulse number × 6 that can represent the heart rate per minute.
2.Wear a heart rate table
When the heart rate exceeds, slow down and reduce the range of action. When the heart rate is too slow, you can speed and increase the range of action.
1.Don't drink much water during exercise
A lot of water can expand the stomach, hinder diaphragm activity, and directly affect breathing during exercise. Because, too much water into the blood, will make blood dilution increase the burden of the heart.
2.nasal breathing is used during long running
In long-distance running exercise, try to use nasal breathing or "nasal breathing" method, especially in winter or when running against the wind. Because, the nasal cavity can improve the temperature into the air, to avoid cold air directly stimulate the throat. At the same time, it can also improve the humidity into the air, which also has a certain role in eliminating the dust into the air.
3.Special groups exercise under the guidance of doctors
Some patients with chronic diseases may cause physical discomfort during exercise, such as heart disease, high blood pressure, and asthma. Therefore, when in poor health, you need to exercise under the guidance of a doctor to avoid injuries.
Everyone knows that exercise is good for the body. To better exercise, avoid injury while exercising. Please exercise scientifically and enjoy life better.