Exercise fitness, 5 questions to assess your perception
You can evaluate your knowledge of physical exercise based on the answers.
”Life lies in exercise, and exercise is good for health.” It can be seen that everyone recognizes the nature of participating in sports, and many residents are already engaged in active physical exercise.
But how effective is exercise?
Is the method scientific?
I will ask 5 questions below, and you can evaluate your knowledge of physical exercise based on the answers.
What is your purpose of participating in physical exercise?
Do you know what a sports prescription is?
Do you know what aerobic exercise is?
Do you know what is the target heart rate?
Do you know how to deal with sports problems?
If you can answer these 5 questions relatively quickly, then congratulations, you already have the basic knowledge of physical exercise, you can formulate simple fitness prescriptions, so as to obtain good results.
If you can’t answer the above questions well, it doesn’t matter, the knowledge below will help you.
The purpose of fitness exercise is to keep the human body full of energy, prevent diseases, prolong life, and maintain good health.
Extreme loneliness increases the chance to interact with others and deepens understanding and friendship with others.
Control your weight, lose weight, maintain your body shape and body, and get a pleasant feeling of sports beauty.
A variety of exercise programs can enrich life and increase fun.
Eliminate bad emotions and forget about the troubles in life.
Provide opportunities to show your abilities, satisfy your desire to compete with others, and improve your ability to demonstrate yourself.
What is exercise prescription? The scientific exercise method is based on the purpose of individual exercise, according to the corresponding exercise prescription, and arrange exercise according to the prescription requirements, so as to obtain good exercise results.
Exercise prescription refers to the exercise program based on personal circumstances.
According to medical examination data (including exercise tests and physical tests), according to their health, physical strength and cardiovascular function status, combined with individual characteristics such as living environment and sports hobby, the appropriate types of exercise, time and frequency are prescribed in the form of prescriptions.It also points out the precautions in the exercise, and regular exercise of the brakes.
How do I get a sports prescription?
If you belong to a high-risk group such as hyperlipidemia, obesity, smoking, alcohol attacks, or hypertension, diabetes, coronary heart disease, cerebrovascular disease sequelae, osteoarthritis and other diseased people, you should ask your doctor to formulate exercise prescriptions for youIf you are a healthy person, you can make an exercise plan according to the following methods.
Modern emerging sports methods include: aerobic exercise, step exercise and strength exercise.
Aerobic exercise is recognized as the most basic form of exercise.
What is aerobic exercise? Aerobic exercise refers to endurance sports with medium-strength aerobic metabolism, including walking, jogging, running and running, swimming, cycling, skating, skiing, boating, skipping rope, going up and down stairs, etc.
Fracture exercises include aerobics, dance, radio gymnastics, Taijiquan, Baduanjin, medical gymnastics, orthopedics, etc.
Strength training uses medium-strength training programs that are easy to develop and maintain strength, such as dumbbell transplantation equipment.
Indicators of aerobic exercise Self-sensing indicators: Self-awareness in aerobic exercise should be a little laborious.
Reach target heart rate.
What is the target heart rate for best results and a safe exercise heart rate, also known as “target heart rate”.
The target heart rate for aerobic exercise is calculated as: target heart rate = (220-age) X 70% or target heart rate = 180 (or 170)-age.
How to deal with problems during exercise After a few days of exercise, you may feel some changes in your body or some special feelings.
People who are just beginning to exercise may experience some discomfort after exercise, and should be treated differently depending on their feelings.
Dizziness In fitness activities, you won’t feel dizzy except when you start practicing some rotations.
If persistent or short-term dizziness occurs, it is bound to be reluctant to move.
Especially middle-aged and elderly people, if recurrence or severe dizziness, should stop activities and seek medical treatment, especially focusing on the cardiovascular system and cervical spine.
Headache Suffering from headaches during or after all physical activities.If you have a headache, you should stop your activity and do an examination that focuses on your nerves, your cardiovascular system.
Asthma will suffer different degrees of asthma due to different exercise intensity, and can return to normal after rest.
If you breathe lightly after a slight movement, and you can’t recover after reducing your rest, it is an abnormal phenomenon.
Should stop activities and focus on diagnosis and treatment of the respiratory system.
It’s normal to feel thirsty after exercising.
If you still drink more than thirsty, urinate too much, you should focus on endocrine examination.
Appetite increase after hunger exercise is a normal physiological phenomenon.
But if the sudden increase in food intake continues, you should go to the endocrinology department for examination.
Anorexia does not want to eat temporarily after intense exercise. It is normal to have a good appetite after a break.
If you do not want to eat during pregnancy, you should check your digestive function.
After boring fitness activities, you will get tired and boring. Generally, you should recover after about 15 minutes of rest after the activity. If you can’t recover for several days, it means that the amount of exercise is insufficient and the amount of activity can be reduced.
If the amount of fine activity persists and is dull, check the liver and cardiovascular system.
People who have just started to exercise and who have stopped exercising for a long time and then resume exercise, or change to a new exercise program, will cause muscle pain in a certain part, but generally will not cause dysfunction.
If there is pain in or near the joint and there is a movement dysfunction, you should stop moving and check the joint.
I hope that the above basic fitness knowledge will help you in your exercise.