How to exercise the body most effective effective exercise method

Daily optimal exercise time many foreign scholars research reveals: the human body a day and night between the body's ability to make changes in the state. Every day 8:00-12:00, 14:00-17:00 is the chicken speed, strength and endurance in the relative best state of time, if in this time for fitness exercise and sports training, will receive better results.

And 3:00-5:00, 12:00-14:00 is in the relative state of the lowest, if engaged in sports in this time, easy to fatigue, and "load" is too large, the probability of sports injuries.

This suggests that people should try to choose the relatively best time to engage in physical activity according to the possibilities of objective conditions, with a view to receiving good fitness and training results. For health, from what age to start exercising are effective, have time to exercise more, no time to exercise less, as long as the movement is good, even if it is just a move. When exactly is the best time to exercise? This is a controversial issue. There is the argument that plants exhale a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the woods in the morning is relatively high, and some dust also floats in the air, which is detrimental to one's health.

Also, a person's blood pressure is higher in the morning and is prone to problems. In fact, whether or not to exercise in the morning depends largely on the purpose of the exercise. If it is for weight loss and to increase memory of exercise skills, mornings are very good. When people wake up in the morning, they have already consumed almost all of the energy they ate last night, and exercising without eating at this time will lead to one result - "burning" fat. Because there is no energy in the morning, there is still part of the liver glycogen, when the concentration of these glycogen reduced to a certain extent, fat "burning" will become the dominant energy supply, which makes it possible to lose weight.

So morning exercise has special benefits for weight loss and for fighting fatty liver. In addition, it is easier for a person to learn aerobics, ballroom dancing, tai chi ...... any kind of skill in the morning than at any other time. Therefore, the health benefits achieved by exercising in the morning are, in a sense, more.

Ancient people said, "Wake up and dance after hearing the rooster", and fitness is usually chosen in the morning. As for saying that there is more carbon dioxide in the air in the morning, it is not the main reason for serious pollution. In fact, during the day, the pollution of automobile exhaust and so on is also very serious, but also can release lead, heavy metals and some chemical wastes, such as benzene and so on. High blood pressure in the morning can be adjusted with medication. Therefore, exactly what time is the best time to exercise is not absolute. It also varies from person to person.

Whether it's an early morning workout or an afternoon workout, exercise should be done in moderation. For health, from what age to start exercising are effective, have time to exercise more, no time to exercise less, just move, even if it is just a move. Exercise, need to be tailored to the individual, but also should be gradual, the beginning of the activity should not be too strenuous, and then gradually increase the amount of exercise, and not just a simple activity, the problem can be solved. Measure exercise is not too much, in addition to the heart rate can be used to reflect, there is a simplest way is to talk about the experiment, if the process of exercise wheezing can not speak, it shows that the exercise is too much.

No matter what kind of exercise you do, especially for middle-aged and elderly people, in terms of exercising the body, it is suitable to do a whole-body activity. For example, swimming, running, walking, these can be, do gymnastics is also okay. But always have to reach a certain amount. There is a saying "three, seven". The so-called "three" is that each exercise time should be more than 30 minutes. If the exercise time is less than 20 minutes, and the intensity is not very high, I am afraid that at most it will consume a little blood sugar in the blood circulation, and it will not be able to lose weight or consume the excessive fat accumulated in the body.

It is important to note that it is definitely not good to exercise immediately after eating a particularly full meal, this is because after the meal, all your blood is concentrated in the stomach to digest the food.

Evening is the best time to exercise! A study published on the 20th by the University of Chicago Clinical Research Center reports that the body's biological clock plays a more important role in the body's response to exercise than previously thought.

The results may change the habit of exercising in the morning. The research center studied the body's (hormone levels) response to exercise at different times of the day in 40 men between the ages of 30 and 40, and found that hormones, which are key to the body's metabolism, were most responsive to physical exercise during the evening and nighttime hours. The University of Chicago researchers said, "During the night or evening, cortisol, which is associated with fat metabolism, and thyroid-stimulating hormone, which is associated with muscle repair (in blood levels), rise sharply."

The researchers cited the example of blood tests conducted in the morning after an hour of intense exercise on a treadmill, which showed that hormone levels were comparable to those found during bed rest at the same time of day. And after the same exercise from 7 p.m. to 2 a.m. the next day, hormone levels were much higher than at other times. This suggests that the hormonal response to exercise at different times in the body is controlled by the biological clock or physiological rhythm. The researchers said:

"It's too early to conclude that exercise is better at one time of day than another, but we were surprised that hormonal responses to exercise were related to time of day."

"The biological clock seems to play an important role in the body's response to exercise." Previously, experts generally believed that the morning was the best time to work out to lose weight, and the results of this study may change that view, suggesting that it is more appropriate to exercise in the evening.

What time do you work out in the early morning, midday and evening? Of course, your workout time is going to be limited by your work and study. But if you can choose any time you want, is there an optimal time to work out? Experts say: there is. But that time relies heavily on you.

In recent years, scientists have been exploring the relationship between the biological clock and exercise in an effort to find a time of day that burns the most fat. It turns out that changes in body temperature will maximize the quality and effectiveness of your workout. That is, the higher your body temperature is when you exercise, the more effective your workout will be. [split]Typically, body temperature is lowest in the 1-3 hours before waking up and rises to its highest in the afternoon. Therefore, it is safe to say that the best time to exercise is in the afternoon. During this time, your muscles are warm, your energy is high, your heart rate is steady, and your blood pressure is lower.

But scientists also warn against assuming that the regularity of your biological clock will dictate everything, and that the best time for you to work out will also depend on your ability to get to it on time. So schedule your time at a time that won't interfere with your normal routine, and don't always think about your body's biological clock. Before deciding what time to workout, you'd better ask yourself two questions.

First, what is your routine? Are you busy in the afternoons or evenings? Is a morning workout better for you? Or, do you have to adjust your morning, afternoon or evening workouts?

Second, when do you feel in the best shape? Do you have trouble getting out of bed in the morning? Are you the type of person who procrastinates? In that case, exercise would definitely be last on your list. Maybe you'd like to work out in the morning because you think you're more active and you're in the best shape, but have you ever thought about the fact that you still have a full day ahead of you, and that you still need to tackle the day's business with more energy?

Ironically, however, early morning workouts have one of the biggest advantages over afternoon workouts: people can easily stick to them. Because there are no scheduling conflicts, people are less likely to be distracted by other things. Consistency is an important factor in exercising.

However, no matter what time you pick, make your workout more effective and fun by following these tips. Workout in the morning:

1, Put away the clothes you're going to wear the next day that night. When the alarm goes off, you can just jump up without having to look around for your clothes and shoes.

2. Set two alarm clocks, one next to your bed and one in your room, so that you can prevent you from being lazy.

3. Find a partner. It's usually fun to work out with a buddy, so why not add this to your workout program? Your companion will remind you when you want to slack off or give up and motivate you to stick with it.

Exercise in the afternoon or evening:

1. Set a workout time and stick to it. Don't let other things distract you from your workout. Do your best to schedule it for Sunday evenings. If you have any small adjustments, that's fine, but make sure they don't interfere with reaching your goals.

2. If you exercise outdoors, be safe. Prevent heat stroke and dehydration during the summer. Drink plenty of water.

Principles of Scientific Exercise

The principles of scientific exercise are the rules that must be followed to exercise scientifically.

The purpose of physical exercise is to improve health and develop the body in all its aspects in order to strengthen it. The essence of the principle of scientific physical exercise lies in the effective development of the body and the enhancement of physical fitness, without which there can be no principle. According to this point, the principles of scientific physical exercise are the principles of gradualness, repetition, comprehensiveness, awareness and individuality.

Principle of progressivity: Progress means to move forward, to develop, to improve, not to remain at one level. It is gradual, sequential and orderly change, not sudden or drastic change. The principle of progressivity is the rule established for the process of applying various means of physical exercise according to the law of physical fitness enhancement. In the process of scientific physical exercise, the most essential is the problem of sports load, progressive is not that every day, every time the average increase in the amount of load, but in accordance with the human body's adaptive changes in the movement, according to the requirements of the overload, the systematic increase in the amount of sports load. A certain amount of exercise load, the role of the body after a certain number of times and time, in order to cause the body's adaptation, and then gradually increase the exercise load, so that the body produces a new level of adaptation, and ultimately to achieve the goal of strengthening the physical fitness. The principle of progressivity is the exercise method of adjusting the exercise load in stages according to this adaptive change.

The principle of repetition: repetition means to repeat over and over again. The principle of repetitiveness means that the process of using various means to exercise the body has the characteristic of being repeated again and again, many times. Experience tells us that in exercising the body, only practicing a few times has little effect on people, only when practicing many times to a certain extent can it have a good effect on the body, and repeating it too many times will also bring side effects to the human body. Therefore, repetition is a regular and limited repetition, which is another rule in exercising the body. What are the requirements to be followed in repetition? The first is a combination of exercise and intervals, both full exercise and proper rest. This does not mean that a single exercise must be followed by a full rest, but that a fuller succession of rests may be given when several or several days of exercise have not been sufficiently rested. The next step is to have continuous physical activity from week to week, month to month, year to year, and year to year. At the secondary school level, physical activity should be practiced on a daily basis.

The principle of comprehensiveness: the human body is a whole, in order to enhance physical fitness, it is necessary to make the composition of the human body of all parts of the exercise and development. Specifically, to make the body parts (such as the head and neck, trunk, limbs), organ systems (such as cardiovascular, pulmonary, neurological, gastrointestinal, etc.) function, the body's various qualities, as well as the body's various basic activities have been developed. Some people think that comprehensiveness only refers to the activities of large muscle groups, which is a one-sided view. Physical strength is related to the development of all relevant parts of the human body, and even a small, non-life-threatening partial deficiency can have an adverse effect on the whole. For example, a bad tooth is not life-threatening, but it will have a negative impact on health, so the ancients have "ironing face buckle teeth" method of fitness. Teenagers are in a period of rapid development, need to pay more attention to the body's overall exercise, and can not rely solely on the interest to participate in a certain kind of activities and give up the principle of comprehensiveness.

Principle of consciousness: The principle of consciousness refers to the need to consciously start from the enhancement of physical fitness to exercise, rather than blindly or purposelessly practicing a gas. Human activity in addition to the organism's self-regulation and reflex activity, all casual activities are accompanied by a certain consciousness. Blindness is not unconsciousness, but unclear consciousness, shallow degree of consciousness, the wrong direction of consciousness. The consciousness of enhancing physical fitness is very different from the consciousness of athletic competition. In the process of exercising the body scientifically, the consciousness should be directed to the goal of developing the body and enhancing the physical fitness, but not to the goal of simply improving the athletic competition results and winning the standard. Some young people point their awareness of participating in physical exercise to competition and entertainment, and regard the enhancement of physical fitness as a natural result of the process of practice, which does not lead to the development of the body and the enhancement of physical fitness benefits. Therefore, in the process of participating in physical exercise, everyone should enhance and establish a correct awareness.

Individuality principle: the principle of individuality refers to the exercise process, according to the characteristics of the individual to arrange the exercise methods, content and exercise load. Each person's physique has its own characteristics, only for the characteristics of the exercise in order to achieve results, so this principle is required to choose the means according to the characteristics of the individual and the application of a rule of the method. To implement this principle, you need to have an understanding of yourself, which requires the body's form, function, quality and athletic ability to measure and evaluate (these have been introduced in other tips), on the basis of obtaining a certain amount of data, to make their own choice of exercise methods. For example, if a student has poor cardiorespiratory fitness and is not a strong runner, he can address his weaknesses and enhance this aspect in his workouts. The importance of this principle is reflected in the fact that the method of "exercise prescription" is currently advocated both at home and abroad.

Principles of Scientific Exercise

1. Self-perception: under normal circumstances, before each exercise should be full of energy, physical strength, interest in exercise, exercise can quickly eliminate fatigue. If you feel poor physical strength before exercise, lack of energy, lack of desire to exercise, easy to exercise fatigue and sweat, dizziness and other feelings, exercise after a long time can not be restored, etc., should be adjusted in a timely manner to the exercise load.

2. Sleep: regular exercise people, will soon sleep, sleep well, rarely dream, get up full of energy. Such as insomnia, waking up repeatedly, dreaming, get up after the bad spirit and other phenomena, such as no other causes, you should check the exercise method and exercise load is appropriate.

3. Appetite: People who exercise regularly have a good appetite. Sometimes due to excessive exercise load or sweat a lot, too much loss of water and salt will make the appetite. It is best to eat about half an hour after exercise, so that the body returns to a quiet state, there will be a good appetite.

4. Weight: At the beginning of the exercise period, due to the strengthening of the metabolism, the body fat and water consumption is higher, the weight may be reduced a little. After a period of time, due to changes in muscle mass and volume, weight will remain at a relatively stable level. With age, weight should be increased gradually. Generally speaking, under normal circumstances, after each exercise, the weight is more or less reduced, and can be rested to return to the original level. People can measure their weight before and after exercise and compare them to observe the effect of exercise on the body.

5. Pulse: Athletes usually have a pulse of about 50-60 beats per minute, or even less, and junior high school students have a pulse of about 70-80 beats per minute, with a decrease in pulse indicating an increase in the level of training. During the exercise period, if there is a tendency to accelerate the pulse rate when the exercise is quiet, it means that fatigue gradually accumulates and attention should be paid to reducing the amount of activity.

In addition, it is also necessary to pay attention to safety when doing physical exercise, often check the venue equipment, strengthen self-protection, and comply with the requirements of sports hygiene, so as to avoid sports injuries and obtain good results.

People's lives are generally better, but the body is more and more problems, one point is the reason for the neglect of physical exercise. To make the effect of physical exercise better, we must follow the principles and requirements of scientific physical exercise. Exercise should pay attention to the following issues:

We need a full workout.

Comprehensive physical exercise is the basis for balanced physical development and improvement of health, and if one practices only purely on the basis of interest and what one finds interesting, one will not be able to receive a comprehensive effect. The contents of physical education include walking, running, jumping, throwing, climbing, hanging, supporting and skills, supporting jumps and balls, games and many other items, and the purpose of arranging such a wealth of exercise is to enable the body to get comprehensive exercise.

Exercise regularly.

The effectiveness of physical exercise also depends on regular participation. According to the principle of "use it or lose it", if one does not exercise regularly, one's motor skills will fade and one's physical functions will decline, thus failing to ensure a level of health.

It has to be done in a step-by-step manner

To perform physical exercise or learn the techniques of sports, it is necessary to gradually improve from easy to difficult. During exercise, the exercise load should be from small to large so that the body can gradually adapt.

Be safe.

Preparatory activities should be fully done before exercise and finishing activities should be done after exercise. According to the characteristics of the sports program, consider the unsafe factors of the surrounding environment (including field equipment) to prevent injuries.

Physical health care, methods of self-examination of the body:

1. Sleep: regular exercise people, will soon sleep, sleep well, rarely dream, get up full of energy. If there is insomnia, wake up repeatedly, dreamy, get up after the bad spirit and other phenomena, such as no other causes, you should check the exercise method and exercise load is appropriate.

2. Appetite: People who exercise regularly have a good appetite. Sometimes due to excessive exercise load or a lot of sweat, too much loss of water and salt will make the appetite. It is best to eat about half an hour after exercise, so that the body returns to a quiet state, there will be a good appetite.

3. Body weight: At the beginning of the exercise period, due to the strengthening of metabolism, the body fat and water consumption is higher, the weight may be reduced a little. After a period of time, due to changes in muscle mass and volume, weight will remain at a relatively stable level. With age, weight should be increased gradually. Generally speaking, under normal circumstances, after each exercise, the weight is more or less reduced, and can be rested to return to the original level. People can measure their weight before and after exercise and compare them to observe the effect of exercise on the body.

4. Pulse: Athletes usually have a pulse of about 50-60 beats per minute, or even less, and junior high school students have a pulse of about 70-80 beats per minute, with a decrease in pulse indicating an increase in the level of training. During the exercise period, if there is a tendency to accelerate the pulse rate when the exercise is quiet, it means that fatigue gradually accumulates and attention should be paid to reducing the amount of activity.

Mastery of weight, reps and time

Beginners often have this question, how much weight and how many times to do to be effective? It's simple, weight reps can be expressed in RM. For example, 8RM means that the weight you choose to train with can only be lifted a maximum of 8 times.

Principles of Scientific Exercise

There is a difference in the weights used for muscular strength and muscular endurance. Earth muscle strength is most effective with 6RM to 8RM; absolute muscle strength (i.e., workout maximal muscle strength) is most effective with 1RM to 3RM; and muscular endurance is 25RM or more. In other words, heavier weights for fewer repetitions help develop muscle strength and muscle size, while lighter weights and more repetitions help develop muscular endurance and result in less change in muscle size after regular exercise. For those who resort to weight training as a means of fitness. The weight of 10RM to 15RM is more suitable. When completing a certain action 10RM to 15RM is called a group. We should not engage in only one set of 10RM to 15RM for each muscle. It is effective to do three to five sets of 10RM to 15RM with about one to three minutes of rest between sets. Also, repeat the exercise two to three times a week for significant results. When the muscles have been trained for a period of time, the strength and volume will increase, and at this time, we have to gradually increase the load, and increase the weight that we originally did. Professional bodybuilders work out six to seven days a week, even separating morning and afternoon sessions on one day. However, they will arrange and separate the workout sections properly, for example: one, three, five focus on upper body workout, two, four, six for lower body; or one day heavier weight, followed by one day lighter weight, and so on a variety of targeted or innovative training methods. However, for some people who use weight training as a supplementary exercise, two to three exercises a week will be sufficient. In addition, they can be combined with one or two aerobic exercises, such as aerobics, jogging, swimming or cycling, (each exercise should be maintained at more than fifteen minutes) in order to exercise cardiorespiratory function, such an arrangement of exercise can be more comprehensive fitness effect.

2. Movements should be accurate and complete, and breathing should be reasonable

Many people are afraid to engage in weight training because they are concerned that their muscles will become stiff and lose their flexibility as they develop. However, when we exercise, if we are able to complete the movement accurately, fully, and to the extent that it should be, i.e., the "full range of motion", the muscles will not become stiff or inflexible as a result of development. The muscles will not become stiff or inflexible as a result of development. Each training movement should be completed completely, with accurate routes and angles. The movement should maintain a certain rhythm. For example, the complete movement of the chest press is to push up from the chest position until the elbow is straight. If you don't push your hands straight every time you push up, over time, the flexibility of the muscles in the elbow joint range of motion will diminish. On the other hand, weight training needs to be accompanied by stretching exercises. Stretching before lifting weights increases the suppleness and elasticity of the muscles, making it easier for them to perform to their capacity and reducing the chance of injury.