Exercise Health－Google

1, in which he introduced several modern popular training methods.
1.1 The Act refers to aerobic exercise training in the training process is not carried out under conditions of negative oxygen physical training methods. This method of exercise load moderate exercise can effectively improve the cardiovascular and respiratory function, promote metabolism, and reduce fat accumulation. Such as long-distance running, walking, swimming, cycling, endurance, gymnastics and rhythmic gymnastics, hiking and so on.
1.2 entertainment law is a means to seek physical relaxation, enjoy the leisure time to conduct the training methods. This approach did not exercise, exercise intensity is not, it is easy and pleasant, with a special function to eliminate fatigue. These activities help to choose the weaker physique, life-long activities will adhere to the promotion of collective development, to enhance the physical fitness purposes. Such as walking, travel, outings, hikers, mountain climbing, sunbathing, etc.
1.3 health-care regimen popular in ancient China, under a lot of health care regimen
Such as qigong, guidance, etc. are all the valuable heritage of the Chinese nation, in the fitness and strength on the spread so far, well received by the exercise of those favorite. Such training methods pay attention to internal and external unity, God shape both require the body's external activities and internal qi and blood is running in line with the body and health care to achieve health illnesses, longevity purposes.
2, according to certain principles and practical, to have scientific training
2.1 Exercises
People used to think that the morning is a good time physical activity. With the current relevant research data shows, "Good Morning Exercise is not a really good time." First of all, the morning air is not new. Year, the vast majority of the morning (especially 5-8 points), the inverse of the lower atmosphere over the land, will appear inversion layer, its height of 200 - 1,000 m, ranging as it is like a lid, so that the city more smoke and impurities gathered in the following. The morning air with a small disturbance, resulting in smoke and dust impurities in high-altitude and surrounding is not easy to spread, resulting in heavier air near the ground floor.
Secondly, from the physiological point of view, experts on the functioning of the human body clock rhythm characteristics of study: the morning is the lowest sugar content of the liver during this period of time if physical activity, sports energy --- sugar, will mainly depend on fat decomposition of the supply. Fat as an energy source material into the blood, because the body can not effectively take advantage of the free fatty acids, resulting in blood concentrations of free fatty acids were significantly higher. The scholars have studied the survey found that patients with history of heart disease: Medical statistics show that in the morning is not only the peak time for heart attack, but also the most time of sudden death, the incidence rate of 61.3%. Higher than in the afternoon around one o'clock three times. This is mainly because of early morning blood viscosity and blood clots, a more intense movement, is also apt to touch, hit, sprains and so on.
Of course, not everyone abandoned the morning exercise time. On college students, the day, the morning after 10-15 minutes of exercise load adhere to a relatively small movement, is still extremely effective, can eliminate the human organism after a night of sleep, "stasis" phenomenon, so that the whole capacity of the organism to be enhanced, glow day, the mood to learn and improve learning efficiency. In case of Guangbo Cao, aerobics, jogging, shadow boxing, and practicing martial arts are all good exercise program.
2.2 The time of the afternoon exercise extra-curricular activities
According to the human body clock rhythm, the best time is 17:00 minutes, and towards the evening time. At this point, most people physical movements, flexibility, coordination, accuracy and adaptability are at its best. Moreover, the human body has increased to a peak of sugar to carry out a variety of fitness exercise, it will not produce the energy metabolic disorders and organ function running overload phenomenon.
There are several reasons for people's physical performance can be explained in the evening or night. For example, there are a lot of training, performance and body temperature are closely linked. Temperature in the evening and the evening was the highest (the day temperature is usually 1 to 2 degrees Celsius in the context of constant changes in the 5:00 minimum). The study also shows that body temperature is highest at dusk. Since the study found that the physical changes very little, unless you are a competitive athlete, or it would not have much impact on you. As for the competitive athlete, physical fitness can affect whether the small changes to achieve their best. By the way, when you prepare for the contest, the experts suggest the best match of training time with the same period of time. This allows your body better adapt to the rhythm of time and environmental factors. (Such as outdoor temperature and pollution levels).
2.3 The physical activity before bed
Very good training before going to bed is also effective. This is because the role of physical activity before bed, can sleep the whole process be maintained, in particular, to do some deep breathing increases the movement, such as the activities of the diaphragm, or chest artery. This exercise will enable the human body as a whole system, oxygenation, in a better state of oxygenation, not only for a good sleep, but also to lift the rate of fatigue during the day will be greatly accelerated, allowing the body to a good recovery. Especially for insomnia, bedtime exercise cure insomnia, it is necessary. Bedtime activities, brought the body heat can not only regulate emissions from the metabolism of the body, and fatigue after exercise in healthy through a night of sleep to be restored. Especially after exercise before going to bed a hot shower, will make you very comfortable to sleep, which in patients with neurasthenia is undoubtedly the best sleep remedy. Training items, such as walking, exercise, sit-ups, pull-ups, standing long jump, push-ups and so on.
3, a good grasp of the intensity of exercise is more beneficial to their own exercise. Here are the pulse method of measuring control of exercise intensity.
Pulse 160 times per minute, the exercise intensity at about 80%;
Pulse 140 times per minute, the exercise intensity at about 70%;
Pulse at 120 beats per minute, the exercise intensity of about 60%;
Pulse 110 times per minute, the exercise intensity at about 50%;
Studies have shown that exercise intensity is less than 50% of the no significant exercise effect, more than 80% belonging to the exercise training intensity. For the average people, the physical exercise when the pulse control (110-160) beats / min between the suitable. Each person should be based on their actual choice of their own sports activities and more appropriate time, we should pay attention to effective and practical. Select the contents of physical exercise, should change with the seasons to make the necessary arrangements, without first determining no change can be the first preliminary decision, the trial period, if they feel it is necessary, you can also make adjustments or changes, but should not be changed too. To develop their own exercise plan, it should be voluntary compliance.