How can we improve our physical fitness and exercise?

According to modern sports, physical quality is divided into strength, speed, endurance, agility and flexibility.

Physical fitness is often manifested in people's life, study and labor, and naturally it is also manifested in physical exercise. The quality of a person's physical fitness is related to heredity, but it is more closely related to acquired nutrition and physical exercise. Through the correct methods and proper exercise, we can improve the level of physical fitness in all directions. People not only have memories in their brains, but also in their muscles. As long as the exercise is reasonable, the muscles will change and grow according to the required trajectory. Suppose they walk barefoot for a while, calluses will grow on the soles of their feet. This is the result of muscle changes to adapt to the environment. To improve one's physical fitness, it is necessary to exercise, plus reasonable rest and diet.

Physical health is classified as follows:

Speed quality is the distance the human body moves in unit time or the ability to respond to external stimuli; It refers to the number of actions completed per unit time or the ability of the body to move quickly, which can reflect the functional state of the human central nervous system and the regulation function of neuromuscular, and also comprehensively reflect the qualities of the human body such as explosiveness, sensitivity, responsiveness and flexibility. Its performance is the reaction speed, action speed and displacement speed in the mid-term movement. Test indicators include 50-meter running and 4-second sprint running.

Strength quality is the strength produced when some muscles of the body contract; It refers to the ability of the whole body or a certain part of the body to contract and relax, which is an important factor for the increase of muscle endurance and running speed and contributes to the development of sensitivity. The test indexes include long jump, sit-ups, pull-ups, push-ups, grip strength, back muscle strength, abdominal muscle strength, leg muscle strength and so on.

Endurance quality refers to the ability of human body to carry out muscle activities and resist fatigue for a long time; It refers to the ability of human body to carry out muscle activities for a long time, also known as anti-fatigue ability. Endurance quality reflects the comprehensive situation of muscle endurance, cardiopulmonary endurance and general endurance, and is closely related to the improvement of muscle tissue function, cardiopulmonary system function and other basic system functions of the body. Endurance training can promote the improvement of cardiovascular system function and enhance muscle endurance. The test indicators are 1000 m (male) and 800 m (female).

Sensitive quality: refers to the ability to quickly change posture, change movements and improvise; It is a complex quality, a comprehensive expression of human activities, and refers to the ability of the human body to respond quickly and accurately to stimuli and flexibly complete actions under complex and changeable conditions. Sensitivity is a comprehensive ability, which needs speed, balance and flexible coordination to reach a certain level. Test indicators include standing support, 4× 10 meter running back and forth, repeated crossing, etc.

Flexibility refers to the elasticity and extensibility of muscles and ligaments of various joints during human activities. It is the expression of the range of motion of human joints and the elasticity and ductility of tissues around joints (ligaments, tendons, muscles, skin and other tissues across joints), and it is the ability of human bodies to increase the range of motion during exercise. It is of great significance to master motor skills, prevent the omen and possibility of injury, maintain the elasticity and explosive force of muscles and maintain body posture. Flexibility depends not only on structural characteristics, but also on the functional state of the nervous system that dominates skeletal muscle. The test indexes include sitting flexion and longitudinal fissure.

To improve physical fitness, the first choice is, of course, a healthy diet plus moderate exercise. But let's see, do you still have special time to do sports now? Now you want to eat healthy air, water and food, but which product you bought at home is not urged by pesticides, even if the label is organic, is it really organic? I think this question mark can find a precise balance except for a few people, but I really can't do it anyway.

It is precisely because of this environment that the health care industry was born. However, this is an old topic. If it is health care, is it really health care? Everything must have a reasonable profit, otherwise, you will be Lei Feng and take care of your health for free. These are still good. There are also some people who use the banner of health care just to earn your money. Whether they can really stay healthy, God knows. Therefore, it is basically nonsense to improve your physical fitness and let you live a healthy life. There is no universal truth. Only find your own way, do more exercise when you have time, eat more healthy food when you can, and don't be reluctant to spend money when you are exhausted. You should eat something to make up for it. All the premise is to keep your eyes open, don't you think? !

Some of my personal experience in improving physical fitness, some people say that improving physical fitness is nothing more than exercising. Life lies in scientific exercise methods, but it also needs to be combined with exercise.

The quality of physical quality directly reflects the strength of people's endurance in daily life, and at the same time, people's physical quality is closely related to their psychological quality. When the physical quality declines, we can try to adjust it from five aspects.

1. Improve sleep quality: High-quality sleep can improve people's adaptability and quick response. Improving sleep quality is not simply increasing sleep time. Too much sleep can easily lead to physical decline. Psychologists and medical experts point out that anxiety does more harm to insomnia than insomnia itself. Many friends will not sleep well, and then they will be more anxious because they are worried about lack of sleep. None of this is really necessary. Don't worry about unnecessary things, relax and sleep peacefully during the break, and the quality of sleep will naturally improve. When you are in a good state of mind, you have enough energy to deal with things, and some troubles will naturally be solved.

2. Increase the amount of activity and exercise opportunities. Exercise can not only improve muscle strength and physical coordination, but also make people look good and full of energy, thus enhancing self-confidence. Improving physical fitness through exercise is not only beneficial to the body, but also helps to divert attention and change the state of anxiety.

3. Set feasible goals. Everything needs a clear goal, and sometimes physical discomfort comes from people's laziness and degeneration. No matter from interest or character, we should have a feasible goal. Step by step to increase activities, stick to it, and your body will naturally get better and better.

4. Seek medical advice. Some people get sick, which leads to a decline in physical fitness. It is not an effective way to rely solely on experience or personal efforts. According to one's own physique, combined with the doctor's advice, it is the most feasible way to adjust with drugs, and then moderately increase the amount of exercise and exercise.

5.perseverance and optimism

Whether for environmental reasons or physical reasons, it is ultimately up to individual perseverance to improve physical fitness. If you have perseverance in doing things, stick to it and form a habit, a person's face will be completely changed. With regard to optimism, people are required not to blindly delve into dead ends, talk about problems or ask for help when encountering physical or psychological problems.

correct

The way to improve physical fitness is simple. You only need to know one thing, and that is sports.

First of all, popularize the common sports types.

Aerobic exercise: Most people also like to understand it as endurance exercise, such as running (jogging, of course), swimming, cycling and so on. It is a continuous rhythmic exercise involving large muscle groups, an important method to improve human heart and lung endurance, and an effective means to reduce body fat accumulation.

Resistance exercise: popularly speaking, it is also called strength exercise, such as lifting dumbbells, tying sandbags, stretching and using fitness equipment. The advantage of resistance exercise is to increase the muscle strength and quality of human body, strengthen bones and joints, delay the loss of motor function, and it is also a good way to transport chronic diseases.

Flexibility exercise: traditional kungfu Tai Ji Chuan, yoga and Indian dance. Focus on stretching and gentle exercise.

Still lack of exercise type. Welcome to add them ~ ~

Well, after understanding several kinds of sports that people usually contact, we are now ready to improve our physical fitness through exercise. My recommended exercise sequence is: aerobic first, then strength, and don't forget to pay attention to flexible exercise.

Let's start with aerobic exercise. If you don't have much physical activity at ordinary times, you can set a low-level goal when you start exercising, such as doing 15~20 minutes of activities every day. Choose the intensity that you feel relaxed or need a little strength, and the activities that you are used to or convenient for. Common sports include brisk walking, running and cycling. In short, we should give ourselves enough time to adapt to a transition from zero-based fitness to national fitness.

When you persist in this way for a period of time, you will find that you don't walk as hard as before and run faster than before. At this time, congratulations, your physical fitness has begun to improve.

But at the same time, your exercise intensity will also start to increase. You can choose to start moderate-intensity aerobic exercise, such as swimming, playing badminton, table tennis, basketball, dancing and other activities.

Next, talk about strength training. Usually we will take the form of resistance exercise to strengthen the body's large muscle groups, including the upper limbs, lower limbs, waist and abdomen and other core muscle groups. At first, I can use small dumbbells, water bottles and elastic bands to complete some resistance movements. I have searched a lot of sports content online, so I won't say much here. Of course, if you are too lazy to buy these things, you can also rely on your own gravity to do push-ups, pull-ups, belly rolls and squats to enhance your strength. Warm reminder here: it is best not to practice resistance exercise every day, otherwise insufficient recovery will easily lead to physical fatigue and risk of injury.

Finally, flexibility training, it is also important to maintain a certain degree of flexibility and softness of the body. Now life is stressful and the pace of work is fast. Many office workers are very stiff because they work at their desks for a long time. So after exercise, doing some flexibility exercises such as yoga after work can relax muscles and eliminate fatigue, which is really great.

Finally, I hope everyone can form a good habit of exercising every day and realize that exercise is an opportunity to improve physical fitness and health, and it is definitely not a waste of time!

If you want to have enough physical strength and good physical quality, you can improve it from the following aspects.

Adequate and high-quality sleep

No matter what kind of person does not have enough rest time for a long time, then this person is sleepy and listless no matter what he does.

Everyone needs rest and quality sleep. Only by getting enough and high-quality sleep can we have a good mental state. Of course, you can't sleep too much, and too much sleep will also reduce people's physical fitness. Therefore, moderate and high-quality sleep is the most appropriate.

Strengthen physical exercise

Good health is formed through exercise. Without exercise, there is no good physical fitness. Life lies in exercise. Through exercise, muscle strength and physical coordination can be improved, and good reaction and endurance can be achieved.

Exercise can make people young, not to say that exercise can increase the metabolism of the body, eliminate impurities and toxins in the body, and make people have a better mental outlook. Exercise can also divert attention and eliminate psychological unhappiness.

So when you feel sick, you can exercise. Of course, it is best to have an exercise plan. Only when you plan your goals can you be motivated. When you can accomplish your goal every time, your body and mind will feel happy.

Of course, the goal is set according to everyone's situation. If you want to exercise, you can make an exercise plan according to your physical condition, or you can find a corresponding professional to specify a plan for you.

In short, there must be a plan. With a plan, you will realize it step by step, and you will find that you have become a dynamic and outstanding person.

Make plans, believe in yourself, and you will be better in the future.

The only way to improve physical fitness is physical exercise.

Hypertension was detected two years ago, with low pressure 1 10 and high pressure 160. Coincidentally, I started from Chengdu and rode the national highway 3 18. When I came back, I found my blood pressure had returned to normal.

Later, I slacked off for a while, gained weight and got high blood pressure again. Run 3 kilometers in the last day. After more than half a month, my blood pressure returned to normal. Now my low pressure is about 79, and my high pressure is about 130. I am very happy.

1. Shut up. Physical fitness is directly related to diet. However, for most ordinary people now, the lack of nutrition has become more and more distant from us. We eat too much nutrition every day, not too little. Moreover, we are getting used to eating out and ordering takeout. We eat too much oil, salt and fat. You should understand that when uncontrolled diet takes over your daily life, it is when your physical fitness gradually deteriorates.

2. Lift your legs. Excessive intake will lead to poor health, and insufficient intake will lead to poor health. If you believe that life lies in stillness, you must love Ge You, who lies down on the bed or sofa every day and doesn't even want to burn 1 calorie. You may not know that the fat and heat you eat will accumulate in your abdomen and gradually accumulate on the blood vessel wall, forming a thrombus. Now the probability of sudden death happening to young people is getting higher and higher, especially in many industries with high-intensity work. Young people who sit for a long time or stare at the computer gradually become stiff and inflexible, and their eyesight and cervical vertebrae are getting worse.

3. Stay up less. Although staying up late has become a public enemy, it is difficult for you to go to bed early and get up early, because work pressure and family responsibilities will always force you to constantly overdraw your sleep in exchange for more income. But this kind of income always needs you to repay it at a higher health cost. Staying up late for a long time can lead to skin deterioration, weight gain, gastrointestinal disorders, liver damage, memory loss and so on. When you struggle with sleep desperately for a job or a project, your body organs are actually intertwined with various pathogenic factors.

Recently, a little fairy complained to Sister Bo about her poor physical fitness, especially when the seasons change, problems of all sizes come out! Health is the first priority. If you want to be healthy, you must pay some time and energy! Practicing professional yoga can not only improve physical fitness, but also enhance the temperament charm of women. Why not fairies? Come on, move with me!

1. Riding variant

Riding a horse is the first item in this group of yoga, which is equivalent to "appetizer"! Can not only make the body flexible, but also exercise the abdomen and back to eliminate its fat, so that practitioners have a perfect figure curve? When practicing, keep your body relaxed, support the ground with your right knee, straighten your calves, and try to touch the soles of your feet with your head. Feel this moment and do every yoga pose with your heart!

2. Dance king

Have you ever envied dancers? However, if conditions do not allow, you can only be a silent audience! Don't worry, dancing king can not only make your body as soft as a dancer, but also promote blood circulation throughout your body and make your body cleaner and smoother. Not much to say, hurry up and practice!

3. Bend and lock your legs before standing

This pose may be difficult for many people, and you don't know the real practice steps. Don't be afraid, Sister Bo will solve your problems one by one! First of all, keep standing, at the same time, the upper body leans forward, the right leg is slowly lifted, the right arm is wrapped around the right leg, inhale, keep the whole body balanced, and adjust the movements until the upper body and legs are close to each other and parallel to the ground! Do you feel particularly attractive? Then do it!

Today's topic: What tips do you have to strengthen your physique?

Sister Bo believes that in addition to the usual yoga practice, we should pay attention to our diet, drink more water, go to bed early and get up early, and our health will surely get better and better!