Leading Words: Sports activities are one of the most active measures for strengthening physical fitness and preventing chronic diseases in modern lifestyles. Each individual must develop good physical exercise habits. Exercise is a good doctor, exercise must be scientific. Scientific physical exercise requires that physical exercise should follow the basic principles of exercise and fitness, and it is necessary to formulate systematic exercise and fitness programs. Safety principle The principle of safety is to ensure that physical exercisers do not appear or try to avoid sports injury accidents during sports activities. This is the primary principle of exercise and fitness. People of different ages, genders, and body functions should follow the principle of safety when participating in the whole process of sports activities. The principle of safety is of great importance to the elderly. This is because after the body enters the old age stage, as the age increases, physical function declines, and various risk factors for movement begin to increase. Therefore, the elderly population should do the following during physical exercise: point: Regular physical function check. The elderly should not only perform physical examinations before starting physical activity, but also conduct physical examinations at least once a year during long-term physical exercises to understand changes in physical functions and scientifically adjust exercise and fitness programs. Maintain a stable exercise load. Scientific physical exercise can improve the physical function and exercise ability of the elderly. When the physical function and exercise ability reach a relatively stable level, the exercise and fitness program should also remain relatively stable and can not increase the exercise load without limit. After age 60, it is necessary to reduce the exercise load year by year according to changes in body functions. Older friends remember that physical exercise can delay aging, but it can't stop aging. Control exercise intensity. When the elderly people implement specific exercise and fitness programs, they must follow the methods described in section III of this chapter to strictly control exercise intensity and avoid exercise risks. The office workers are usually busy with work and have a great job. They must do what they can to exercise. In particular, some friends who do not have exercise habits at ordinary times, do not avoid playing life when there is time, this type of assault physical exercise can easily lead to sports injuries. Teenagers are active and active, like to participate in various sports activities, especially like to participate in some antagonistic sports. This is in line with the physical and mental characteristics of young people and is very beneficial to their growth and development and good exercise habits. However, it is precisely because of the physical and mental characteristics of young people that attention should be paid to the prevention of sports injuries in youth sports. Teenagers must be fully prepared before the campaign. When they engage in intense confrontational movements, they must pay attention to their actions and must protect themselves. Do not play or make jokes throughout the entire process. Comprehensive development principle Comprehensive development refers to the improvement of the functional levels of various parts of the body and various organ systems during exercise. The overall development of physical function is reflected in improving cardiopulmonary function and immunity, and in improving aerobic capacity, muscle strength, flexibility and other physical qualities. In order to achieve a full-scale development, it is necessary to choose the sports that the major muscle groups of the whole body participate in, such as running, swimming, and ball games. Exercise should be diversified. When exercising, we must not only choose aerobic exercise methods such as fitness walking and running, but also choose strength exercises and flexibility exercises. In the development of cardiovascular and respiratory functions, we must also make muscle strength, Flexibility and responsiveness are improved. Diversification of sports patterns can be manifested in the weekly exercise and fitness programs to arrange different sports content, such as aerobic exercise every week, three and five, and ball games on Tuesdays and Thursdays, and can also be arranged in each sports event. Different exercises, such as performing aerobic exercise, arrange some traction exercises in the preparation activities to increase flexibility, and after aerobic exercise, arrange strength exercises and increase muscle strength. Pay attention to the coordinated development of different body functions. When running exercises that mainly involve muscle activity in the lower extremities, you must also arrange sufficient upper limb muscle activities such as playing basketball and badminton. When performing activities that focus on unilateral activities, such as tennis, table tennis, and badminton, it is necessary to pay attention to the activities of the contralateral limbs in order to ensure the overall development of the body. Overload principle The principle of overloading refers to the constant increase in exercise load during physical exercise. Over-recovery is the theoretical basis for the principle of overload. When the human body exercises for a period of time, physical functions and athletic ability can exceed previous levels within a certain period of time. This phenomenon is called over recovery. In sports, only by constantly surpassing the previous exercise load can the body function and athletic ability continue to increase. For the young people and those who have just participated in physical exercise, only by adhering to the principle of overload can we continue to have excess recovery and continue to improve bodily functions. For example, when young people perform strength exercises, the maximum load for starting the bench press is 30 kg. After a period of practice, the power increases. When the weight of the bench press 30 kg can be repeated 6-8 times, the load can be increased to 35 kg. This increases the load and the number of repetitions in a short period of time, and the muscle strength continues to increase. If you have been using a bench press load of 30 kg for several weeks or months, you can maintain muscle strength you have gained, but it will further increase muscle strength. For another example, when a person is just participating in physical exercise, he walks for 800 meters in 10 minutes every day. After a period of exercise, the body adapts to this exercise load, the walking ability has been significantly improved, and the walking distance is increasing. Walk 1200 meters in 15 minutes and walk 1600 meters in 20 minutes. Later, you can further increase the walking speed, use a 20-minute walk to a distance of 2,000 meters, and so on, and continue to increase walking distance and walking speed, and finally reach your own exercise load. Gradual principle If the principle of overloading is understood as the continuous increase of exercise intensity and exercise volume, then the principle of gradual and orderly progress is to scientifically and gradually increase exercise intensity and exercise time. The principle of step by step emphasizes that according to the degree of adaptation to the sport, it gradually increases the load of exercise so that the bodily functions can be steadily increased. In the process of physical exercise, the body needs to have a certain process to improve physical function. In comparison, exercise and fitness do not rush to achieve success, but to gradually improve, to ensure that the body's energy consumed in exercise is restored, physical fatigue is eliminated, Physical function fully recovered and reached excess recovery level. The step-by-step principle is to require physical exercisers to recover enough time after exercise so that the body can fully adapt to the exercise load, increase the exercise load in the overweight recovery phase, and obtain the best exercise effect. If the principle of overload control is not well controlled, there is no mastery of the principle of gradual and orderly increase, and if the exercise load increases too quickly, the body will not be able to adapt to the exercise and fatigue will accumulate. As a result, it will cause excessive fatigue and will not only fail to achieve the desired results, but also cause injury. ACCIDENT. Before the athletes participate in major competitions, they must also perform reduction exercises after continuous heavy-duty sports training. This is also a step-by-step performance. The purpose is to have excess recovery and create excellent athletic performance. Ordinary people are the same when they are exercising. Only by following the principle of gradual and orderly progress, can the physical function gradually increase. The principle of speciality The principle of specialization refers to the selection of specific exercises, the development of a transport program, and the arrangement of sports activities based on the purpose of physical exercise. That is to say, what you want to improve. If physical exercise is to increase strength, choose strength exercises. If you want to improve aerobic exercise ability, choose running and aerobic exercise. In daily life, we often see young girls trying to reduce the fat around the abdomen and make the abdomen smaller. We continue to practice sit-ups every day, try to exercise through the abdominal muscles, and reduce fat. As a result, we insist on exercising for several weeks or months. However, there is no obvious effect. The reason is that it does not follow the principle of specialization, because sit-ups can increase abdominal muscle strength, but can not effectively increase fat consumption. The fat consumption of the body is systemic and it is not possible to specifically reduce the fat of a certain part. The most effective way to reduce fat is long-term aerobic exercise. This kind of exercise can increase the total body fat consumption. When the body fat consumption increases, the fat around the abdomen will decrease as the body fat content decreases, making the waist change. fine. Therefore, local muscle movement can not reduce the local adipose tissue. The special exercise to reduce abdominal fat is not sit-ups, but systemic aerobic exercise such as jogging. Personalization principle The principle of personalization refers to the development of an exercise and fitness program based on each person's genetic features, functional characteristics, and exercise habits. When formulating sports and fitness programs, the necessary medical examinations and athletic ability tests should be conducted in order to understand each individual's specific situation and make the exercise and fitness program more personalized. People of the same age have different body functions, different exercise habits, and different exercise and fitness programs. For example, for a 60-year-old person, the heart rate is 60 beats/min and the other is 75 beats/min. When in a sport, you cannot use the same exercise heart rate to control exercise intensity. Different people have different responses to the same exercise and fitness program, and different results are obtained in obtaining exercise and fitness. Therefore, in the implementation of sports and fitness programs, we must fully consider the individual characteristics of physical exercise so that sports activities are more targeted.
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