Views:106 Author:Site Editor Publish Time: 2019-08-14 Origin:Site
Nowadays, more and more people start exercising to keep fitness and lose weight. Due to the fast-paced lifestyle，time is very precious for everyone. Every time we walk into the gym, we hope to do our best and use fully of every minute. we hope that every practice and movement can maximize the effect.
Following are some principles of efficient fitness:
1. FIT monitoring principles for physical exercise:
FIT is an abbreviation for Frequency, Intensity, and Time. It is the basic monitoring principle that people must take when doing sports.
Times: Indicates a person's exercise cycle, such as the number of physical exercises per week. To get better physical fitness, you should exercise at least 3-5 times a week.
Intensity: Strength control of aerobic exercise can be achieved by measuring heart rate. During aerobic exercise, the heart rate is controlled within the range of the target heart rate. In strength exercises, the FIT monitoring principle can be implemented by adjusting the weight of the exercise equipment, the number of exercises, and the number of times. In order to gradually improve the level of your existing physical fitness, you must gradually increase your exercise strength.
Time: refers to the duration of each exercise. In order to improve the endurance of the cardiopulmonary circulatory system, aerobic exercise such as running, swimming, spinning bike should be continued for at least 20-30 minutes at a time. The intensity of the exercise directly affects the duration of the continuous movement, and in most cases it is much easier to control the exercise time than to control the exercise intensity.
2. The role of heart rate monitoring:
Estimate the changes of body temperature. When a person is sick, his body temperature will rise, the body temperature rises by 1 degree Celsius, the pulse of children increases by 15-20 times/min, and the adult increases by 10-15 times/min. Therefore, when a person feels uncomfortable, it can be judged whether the person fever or not by measuring the static pulse.
Assess heart function. When doing the same activities, such as stairs, spinning bike, doing broadcast gymnastics, etc., people with good heart function have low heart rate and return to a quiet heart rate quickly, on the contrary, the people with poor heart function have high heart rate and return to a quiet heart rate slowly.
Determine sports fatigue. If the morning pulse on the second day after exercise did not return to the morning pulse of the previous day, indicating that there was exercise fatigue and the amount of exercise should be reduced.
Determine the intensity of exercise. Within a certain range, the heart rate is proportional to the intensity of exercise. In order to accurately measure the heart rate during exercise, measurement must be started within 5 seconds after the end of the exercise for 10 seconds, and then multiply by 6, as the heart rate of 1 minute during exercise.
3. The principle of overloading physical exercise:
The principle of overload refers to the stimulation of the body or specific muscles during physical exercise is stronger than that of no exercise or stronger than the adaptable strength. Developing aerobic endurance levels can be achieved by increasing the number of exercises per week, the duration of each exercise, and the intensity of the exercise. To develop an overload of muscle strength exercises, you can increase the weight of the device, increase the number of exercises or groups, or shorten the interval between each group of exercises.
4. Ten percent principle:
The 10% principle is a monitoring method that guides exercisers to use both the overload principle and avoid the damage caused by excessive exercise. The implication is that the increase in weekly exercise intensity or duration of exercise should not exceed 10% of the previous week.