As the saying goes, “Health is the capital of revolution”. Especially in the current work and life double pressure environment, physical quality began to be taken seriously by everyone. More and more people are choosing to invest in themselves to enhance their body and shape themselves through fitness and expect a high rate of return. In this process, many friends who have just come into contact with fitness will have a lot of doubts: what can I do to be fit? Whether fitness will be effective? Why I exercise every day, the body still did not appear expected fitness effect?

In our life, there are many kinds of common ways to keep fit, such as running, swimming, cycling, mountaineering, playing ball, Taijiquan, square dancing and strength training and so on. However, no matter what kind of fitness methods are used to carry out fitness, in fitness, all the systems around the body will be consciously mobilized. This is because any movement carried out by the human body must use the contraction of skeletal muscles to move the body. But when skeletal muscle contracts, it needs the support of multiple systems in the body. For example: the digestive system to provide energy for skeletal muscle contraction, respiratory system, the circulation of the blood system and cardiovascular system to provide oxygen to skeletal muscle contraction, the brain and the nervous system as a coordinator, coordinate our skeletal muscle blood and cardiovascular system, digestive system, respiratory orderly operation, is the escort us during movement.

Therefore, no matter what kind of fitness way we are doing fitness, we will achieve multiple fitness effects. But different ways of keeping fit have their own focus. Therefore, if you want to see your fitness results quickly and cheaply, you must learn to focus on your fitness purpose, which is why you exercise!

About the purpose of fitness, it can be said that “thousands of faces”. More common is beauty lovers to lose fat, shape the perfect body for fitness exercises. In life, parents in order to enhance their children’s physical fitness, promote their children’s growth and development will also urge their children to carry out a certain amount of fitness activities. If you observe carefully, you will find that many friends around us are choosing fitness in order to strengthen muscle strength, exercise balance and coordination ability, improve reaction speed, and some friends want to have health through fitness, such as: Friends with poor cardiopulmonary function want to strengthen their cardiopulmonary function through fitness, and friends with chronic diseases want to achieve the purpose of treating chronic diseases through certain fitness methods. In addition, there are simply to release the pressure of work and life, improve work efficiency and fitness. Due to the purpose of fitness and the different physical conditions of each person, everyone’s choice of fitness methods are different, the specific arrangement of fitness is also different, scientifically, we call this “precise personalized exercise prescription”.

So what is an exercise prescription? Exercise prescription is a scientific, quantitative and periodic exercise program formulated for individual’s physical condition. Specifically, it IS according to the physical examination data of exerciser, according to its health state, physical condition and movement purpose, with the form of prescription, develop appropriate movement type, movement intensity, movement time and movement frequency, have planned, periodic guidance exercise program.

According to the different purpose and nature of exercise, we can roughly divide exercise prescription into fitness exercise prescription, rehabilitation exercise prescription, weight loss exercise prescription, competitive exercise prescription and bodybuilding exercise prescription, etc. At the same time, we also can be divided for the choice of exercise types, for example: in accordance with the body function ability exercise prescription can be divided into power, speed, endurance and flexibility exercise prescription, etc., according to the motion features can be divided into aerobic exercise prescription, anaerobic metabolism of exercise prescription, and so on.

So, there are so many exquisite choice of exercise style and exercise prescription, which kind should we choose to be more appropriate? In general, it is recommended to include three main types of exercise for overall body exercise: aerobic endurance exercises, resistance strength exercises, and stretching and flexibility exercises.

What is aerobic endurance exercise? Aerobic endurance exercise is common in life, such as fast walking, jogging, cycling, square dancing and so on. The energy consumed by these fitness methods in exercise mainly comes from the aerobic metabolism of the human body. In layman’s terms, the exercise intensity is relatively low and the exercise time is relatively long. Then some listeners will ask: what kind of exercise intensity is appropriate? How can we monitor our exercise intensity?

Scientifically speaking, for people who have regular exercise, the intensity of moderate exercise is more suitable, and the intensity can be lowered appropriately at the beginning of exercise. In daily life, we can judge the intensity of exercise by heart rate and subjective feeling. Generally speaking, the heart rate per minute is between 100-150, there is sweating after exercise, light to moderate fatigue, after a day of recovery, and again can carry out this intensity of exercise, is the moderate exercise intensity. So why is it recommended that people choose to exercise at a moderate intensity? This is because, after undertaking this kind of intensity exercise, the human body’s diet and sleep will not be affected strongly, at the same time, but also can ensure a good mental state, and improve work efficiency.

Regarding exercise intensity monitoring health, we can replace the heart rate during exercise by the heart rate immediately after exercise. The test method is to test the pulse immediately after exercise. The pulse of 10 seconds is multiplied by 6, which is the heart rate during exercise. In general, your pulse rate for 10 seconds should be between 20 and 30, and keep your total exercise time to 30 to 60 minutes. At this point, you may flash such a question in your mind: exercise intensity is so big, time is so long, I can’t stick to how to do?

It doesn’t matter, I said the exercise intensity and exercise above time is only one of our goals: if everyone is at the early stage of exercise, or physical quality is not very good, can start from small intensity, short period of time, gradually increase our exercise intensity and exercise time, just finally reach our goals.

Everyone attention, after reaching this goal, we should not rush to achieve success, increase the intensity of exercise again, extend the exercise time. This is because relevant studies have shown that, after reaching the goal, increasing the intensity of exercise and extending the exercise time will not significantly enhance the fitness effect, but also lead to a double increase in the risk of exercise! Therefore, I recommend that you exercise 3 times a week at the beginning, and gradually increase the number to 5-7 times a week as your physical activity level improves.

The second type of exercise that requires us to engage in is resistance strength exercise. Resistance strength movement includes not only squats, push-ups and other representative of the movement based on their own weight, but also includes bench press, dumbbell and other representative of the movement based on free weight equipment. These exercises can be carried out either in the gym or in the community park.

Due to the purpose of fitness and the different physical conditions of each person, we can adjust the weight of the equipment, the number of exercises and the number of groups appropriately in fitness. For ordinary people, resistance strength exercise is usually 2-3 groups of each part, 12-15 times each group, the time is controlled in 20-30 minutes, and then 3 times a week is OK, do not need to practice strength every day.

The third exercise that we need to engage in is the stretching and flexibility exercise, which you must do every time you exercise. Simple to understand, stretch flexibility exercise is commonly referred to as warm-up and stretching activities, including joint activities, leg press, kick, and so on. Warm-up exercises such as power stretching before exercise can help us warm up the body and prepare for the upcoming exercise. The static stretching and other integrated activities after exercise can help us straighten out the direction of muscle fibers, promote blood circulation, and remove metabolic waste and so on. This stretching flexibility exercise stretches 1-2 groups for each part, 30-60 seconds for each group, until there is an obvious sense of traction. The overall stretching time is 10-20 minutes, and needs to be done before and after each exercise, which is an indispensable part in the process of fitness.

In a word, fitness must be guided by scientific theory. According to their own fitness purpose, combined with their own physical condition, hobbies, sports habits and the surrounding fitness environment, etc., to choose the appropriate fitness style, exercise intensity and exercise time. Methodically, step by step, so that not only can play a certain fitness effect, but also to avoid certain fitness risks.