All kinds of knowledge of fitness exercise

All kinds of knowledge of fitness exercise

Various knowledge of fitness exercises, different exercises are suitable for different times. Exercise is an important way for us to maintain our physical function, and moderate exercise can make us full of enthusiasm for life. If you want to exercise yourself, you can consider this exercise. What are the benefits of sharing all kinds of knowledge about fitness?

All kinds of fitness knowledge 1 regulating human blood pressure.

Exercise and fitness have a good regulating effect on blood pressure, which can obviously improve the viscosity of whole blood and plasma, change the excitability of autonomic nerve, increase the permeability of blood vessels and dredge blood vessels.

At the same time, through exercise, the tension of cardiac vagus nerve is enhanced, while the tension of cardiac sympathetic nerve is relatively reduced, and the heart rhythm is obviously slowed down, thus reducing the burden on the heart, greatly reducing the oxygen consumption of the heart and avoiding the occurrence of cardiovascular diseases.

Enhance your positive emotions.

People who exercise regularly can create a virtuous circle, that is, the more they practice, the better they love to practice. Therefore, high spirits and cheerful spirits have a benign stimulating and regulating effect on the cerebral cortex.

After years of experiments, it is shown that exercise can increase the excitability of vagus nerve and decrease the excitability of sympathetic nerve, thus improving the function of nervous system.

Other functions of fitness

In addition to the above benefits of fitness, the role of fitness is also reflected in other aspects.

1, body shaping

Running and fitness is a good way to lose weight and shape. By jogging to lose weight, women's fat content can be reduced by 12%~20%.

2. Slow down the aging process

Regular physical exercise will increase the secretion of growth hormone, which can delay aging.

3. Enhance physical toughness

Fitness can enhance the anti-injury ability of tendons, ligaments and joints and reduce the probability of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.

4. Improve sleep quality

Through physical exercise, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.

5. Exercise the heart muscle

In exercise and fitness, the frequency and efficacy of heart beating are greatly improved, and the elasticity of blood vessel wall is also increased.

6, eliminate tension

Many fitness programs (aerobic exercise, aerobics, hot dancing, etc. ) can inhibit the secretion of adrenaline and cortisol, two hormones that can cause tension, and release "endorphins" that make people feel relaxed.

How to keep healthy

Nowadays, many people are keen on fitness, but few can persist. Let's take a look at how to make us interested in fitness and stick to it.

Find a suitable partner.

Right: Friends with fitness plans.

Wrong: exercise alone.

Going to fitness with friends will help to better implement the fitness plan, support and encourage each other and benefit from the sense of group responsibility.

2, a variety of sports options

Right: A great fitness program.

Wrong: only do the projects you like.

People's enthusiasm for a certain fitness exercise may fade after a few months. If you feel that you have lost your enthusiasm or can't improve it any more, change to a new form of exercise immediately.

Step 3 exercise every day

Right: Exercise 3-5 days a week.

Wrong: I haven't exercised for more than 2 days.

If you want to make fitness a daily habit, don't go to fitness for more than two days in a row, because fitness frequency can affect your fitness perseverance more than fitness time or exercise form.

Step 4 make a backup plan

Right: If you miss it, you miss it. Try harder tomorrow.

Wrong: We can't go on because there are obstacles.

Before fitness, we should consider some factors that may affect fitness in advance, write down the methods to overcome "fitness obstacles", prepare a backup plan, and most importantly, don't give up as soon as you encounter obstacles.

Aim high, but not too high.

Right: Specific goal-walk for 20 minutes every day.

Mistake: abstract goal-I want to exercise harder.

Setting a goal can undoubtedly help you stick to it better. Your goal should be short-term, concrete and realistic, so that it is easy to stick to it. If it is easy to achieve the goal, you can set the goal higher and approve it every 4-6 weeks to ensure that it does not deviate from the right direction.

6. Write down your progress

Right: Record your fitness process.

Wrong: What did I do yesterday? Forgot!

As long as you record your fitness process in detail, it will bring you a sense of accomplishment and help you know how far and how fast you have run, how many calories you have consumed and how much progress you have made. Use these to challenge yourself and set new goals.

Conclusion: Fitness exercise needs persistence. Many people are enthusiastic at first, but they give up halfway after three minutes of heating. The above explains how to stick to fitness methods and exercise to release stress, hoping to help everyone, and finally wish everyone a healthy body.

Various knowledge of fitness exercise 2 When is it good to run and exercise?

Fitness and running are generally best arranged in the morning, followed by around 9 am and 5 pm. Middle-aged people usually exercise in the morning because of work. First of all, they don't conflict with work. Second, running in the morning has fresh air, which is good for the respiratory system. In addition, after sleep, people's physical strength is restored, but physiologically, people still have a certain degree of inhibition. Morning exercise is beneficial to nerve excitement, mental stimulation, metabolism promotion, and it is of great benefit to maintain abundant spirit and physical strength in a day's work.

Some people think that the oxygen content in the morning is low (plant breathing), and the fresh air is only less inhalable particles. At night, people's mental state is the best, so they should exercise around five or six in the evening.

It is not advisable to run before or after meals. Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. Generally, it is better to exercise after meals 1 hour. Running exercise before going to bed is not good, and exercise before going to bed will make the cerebral cortex in a state of high excitement, resulting in adverse reactions such as dreaminess or difficulty sleeping.

However, it is not suitable for doing large-scale exercise on an empty stomach in the morning. If the fitness distance is long, you can drink a small glass of sugar water or eat less snacks first.

As long as running and fitness suits you, good morning or good evening. "Theoretically, at dusk, the oxygen concentration in the atmosphere is the highest, and people have the most sensitive feelings, the strongest coordination ability, the greatest physical exertion and the strongest adaptability to the body. At this time, blood pressure and heart rate are low and stable, which is indeed a good time for exercise." Experts say, however, this does not mean that the rest of the day is not suitable for exercise.

Different people have obvious individual differences, cardiopulmonary function and physical condition are different, so their exercise time, exercise frequency and exercise mode should be different. It should be said that the best time for exercise is not absolute, and there must be some differences between people. If there are conditions, experts suggest that it is best to consult a doctor according to the health check-up list and your own schedule and diet.

In addition, for office workers in the city, some work overtime at dusk and some rush home. It is very unrealistic for them to squeeze out an hour of exercise every day when they are busy.

In fact, for the vast majority of people with normal constitution, as long as they avoid half an hour before meals, one hour after meals and one hour before going to bed, they can do physical exercise at any other time. If you have formed the habit of doing morning exercises, persistence will certainly benefit you a lot. There is no need to change it to evening exercises.

There is a simple way to measure whether the exercise time is enough and whether the exercise mode suits you: if you are full of energy, have a good appetite and sleep quality after a period of exercise, get up early to take your pulse, and your heart rate per minute is similar or slower than before, then congratulations, which shows that your current exercise amount and exercise mode are very suitable; On the other hand, if you often feel sleepy and have a bad sleep after a period of exercise, get up early to take your pulse, and the number of heartbeats per minute is 6 times more than before, which indicates that you are overworked and should be adjusted under the guidance of a doctor.

In addition, the amount of exercise should not be the same. For example, running, the initial time is shorter and the speed is slower. After the body adapts for a period of time, it will gradually extend the running time and make the speed faster.

Objective: to shape the muscle lines of the back and forearm of the arm.

Methods: Stand with your legs in a lunge, with water between your shoulders and chest, your arms bent to both sides, your fingers together, your palms pressing water, and your forearms rowing from front to back to your head. Do 4 groups, 20 times in each group. Note: when the arm is fixed on the side, don't move, the wrist is fixed and the fingers are not open.

Eight bad habits that must be avoided in fitness exercise

First of all, hypocrisy

As soon as I get to the holiday, I immediately put on fitness and leisure clothes. It seems that I am sorry for the word fitness and leisure if I don't put on a set of spotless fitness and leisure clothes, socks and shoes from the inside out.

Second, you can't touch the north.

Before the weekend, the cells of the whole body will enter a state of full mobilization. For a while, they would meet netizens in computer chat rooms, send short messages on their mobile phones, and grab their mobile phones everywhere to send warm invitations. But where to exercise and what leisure time do you have? I don't even have a score in my heart.

Third, on a whim

This kind of fitness and leisure people, and those who "can't touch the north", the problem is just the opposite. The former lost fitness and leisure itself because of too careful preparation, while the latter did not take fitness and leisure seriously. It's almost noon on the weekend, and I'm still stretching in bed.

Fourth, follow the trend.

When the fashion of bungee jumping passed, so did the fashion of self-help fitness and leisure, and the fashion of lying in the pottery bar looking for pottery inspiration was no longer fashionable, so I rolled my eyes and thought: Why is there no place to exercise and relax in this world?

Five, spend money like water.

There are such people who spend money to buy happiness. These people often spend weekends in dance halls, saunas and hotels. Wherever they can spend money, there are their fitness and leisure figures. It costs a lot of money from spring to winter.

Sixth, do stupid things and enjoy yourself.

When modern people talk about fitness and leisure, they must pay attention to personalization and humanization. I don't know if the words humanity and individuality are too difficult to understand and grasp, but a group of people can't seem to be happy when they arrive at famous mountains and rivers and scenic spots.

Seven, rest but don't idle.

Some people are exercising, and their mobile phones ring before they finish exercising. After they finished their cell phones, they went back to the treadmill, and soon someone was looking for them.

Eight, lazy nature

Most of these people want to walk, and their blood pressure immediately soars. At the sight of sweat, their hearts seemed to explode.

Conclusion: From the above introduction, I think everyone knows that fitness exercise is a way and means for us to keep fit. In fitness exercise, we should first develop good habits and abandon bad habits. Fitness exercise is not to show off blindly, but to stick to it all the time. I hope I can help you through my introduction.