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First of all, the word exercise, now most people in their spare time in the spare time will carry out a number of columns of fitness exercise. For example, go to the gym, outdoor jogging, home exercise, etc., but exercise is good and bad, exercise must master the correct way of exercise to achieve the desired effect of exercise, the following is how to achieve the purpose of effective exercise exercise fitness:

1, first of all, according to their own conditions selected to meet their own way of exercise, the choice should be based on their own preferences, their own free time, their own physical condition and other factors to consider, so that they know that they are more suitable for those exercise sports.

2, followed by a workout plan, workout plan should be developed according to their own situation, now you can also consult with people who know this area, the cell phone APP is also similar to help you make plans for the function of oh.

3, exercise to supplement vitamins, carbohydrates and other elements of the body's needs, after exercise to eat a reasonable diet, to meat and vegetables, shall not overeat, remember not to consume calories higher food. A good diet will make your workout twice as effective.

4, the most important thing is to insist. What things as long as it is a three-minute fever that the end is certainly not as expected, exercise, fitness more need to adhere to, adhere to their own can feel their own changes. For example, jogging, jogging may not feel much in the early stages, but stick to 3 months after your body will feel obvious changes.

5, exercise found discomfort to stop immediately, to see if their movements are not standardized, or their body can not withstand, found that the problem to find out why oh.

At the end of the day working out is nothing more than strengthening your body, it's not something you do for others, so don't worry about what people say.

I hope everyone is in good shape.

Hello, I'm (Wood Pine Sports) and I'm very happy to be able to answer this question, as a creator in the field of sports, I think that nowadays, with the development of the economy, people are more and more starting to pay attention to their health. Especially now that a lot of health problems are emerging, people are finally realizing the importance of the body. Therefore, how we should exercise and what we should know about sports has become the object of concern, so today I share with you the knowledge and experience related to this issue, hoping that it will be helpful and gain relevant inspiration!

Next let me say specifically what I really think about this issue! First of all I think think that people are still very objective about sports nowadays, and they are starting to understand this field gradually, so they prefer and want to know something about sports, so here is my opinion.

Proper exercise is all about moderation, neither too small an amount nor overdoing it. Some people think of exercise, but the amount of exercise is very small, every day is estimated to run a lap step, it is thought that today's exercise is over, this is very incorrect. There are also some people are just too extreme, too much want to exercise, do not pay attention to the point of time, from the morning practice to play, this is very easy to cause muscle strain, and everything is excessive will not cause any good results. So the correct exercise we should according to their own point in time to a reasonable distribution, exercise about two hours in a day is more appropriate. You can choose to get up in the morning and exercise early in the morning, it will be more comfortable. You can also choose to exercise in the evening after eating and resting, when it is cooler.

Of course, here I am still wishing us better and better lives and better health.

The above is my knowledge and personal experience accumulated over the years, if you want to know more about the field of sports knowledge, you can follow me, I will give you a daily update and share a different kind of new knowledge!

How to exercise correctly? Proper exercise lies in exercising in a scientific way and method according to your physical condition and the purpose of exercise.

Is the body fat or thin? Do you want to strengthen your body or create a good-looking body? Different body situations and exercise purposes, exercise is not the same, fat loss and thin body should adhere to do aerobic exercise, muscle building and shaping should do strength training based anaerobic exercise.

Fast walking, jogging, jumping rope, aerobics, swimming, dynamic cycling, rowing machine and other training belong to aerobic exercise, to aerobic exercise effective fat loss, on the one hand, should ensure sufficient training time and training intensity, on the other hand, should also be reasonable control of diet.

Muscle building and shaping is strength training for different parts of the body's muscles. For the general fitness practitioner, to build muscle and shape up, one should first lose fat and lower the body fat percentage; the more defined the muscle line is required, the lower the body fat percentage should be lowered.

Chest muscle, shoulder and back, abdominal muscles, legs and buttocks, biceps, triceps, etc., different parts of the body have different training methods, methods of muscle training; effective muscle building lies in grasping the correct way, method, step by step training.

The first step is to designate an appropriate exercise program for different age groups and individuals.

Take care to warm up and relax before and after your workout to avoid injuries during exercise.

Exercise can be done gradually and progressively, with the emphasis on consistency!

1. 2-3 cardio sessions of 30-40 minutes each, plus 2 anaerobic sessions are recommended per week.

2. Diet should be low in oil and salt, low fat, high protein diet, abstain from beverages, eat less rice, eat more green vegetables, coarse grains

In the study of exercise science, a number of generally accepted scientific principles of exercise training must be followed in order to obtain maximum benefit from an exercise program and to improve fitness and athletic performance.

These rules apply to everyone from beginners to great athletes. Of course, you don't need to keep track of everyone all the time, but if you want to stay in better shape, improve athletic performance, get better at specific fitness rules, or avoid mistakes, these basic rules are your potential power to change your fitness level.

In order to design your own optimal workout program, you should follow these six basic principles of exercise science.

1. The principle of individual differences

The principle of individual differences simply means that because we are all unique individuals, we all respond slightly differently to exercise programs. This is another way of saying that "one program doesn't fit everyone" when it comes to exercise. A well-designed exercise program should be based on our individual differences and responses to exercise.

Some of these differences are related to body size and shape, genetics, past experiences, injuries and even gender. For example, women usually need more recovery time than men, and older people usually need more recovery time than younger people.

With that in mind, you may or may not want to follow an "off-the-shelf" exercise program, and it can be helpful to work with a trainer to develop a customized exercise program. Some things to consider when creating your own exercise program include the next group of exercise science principles.

2. Overload principle

The science of overload exercise states that to train for adaptation, one needs to be subjected to greater stress or greater physical loads than normal. This means that in order to improve our fitness, strength and endurance, we need to increase the amount of exercise accordingly.

In order for a muscle (including the heart) to build strength, it must be progressively stressed by being subjected to a greater load than it is designed to withstand.

In order to increase endurance, working out your muscles has to be done for a longer period of time than what you are normally used to. This may mean more weights or doing high intensity interval training workouts.

3. The principle of gradualism

The principle of tapering means that an optimal level of overload should be achieved and there should be an optimal time frame for the overload to occur. A gradual increase in workouts over a period of time will result in improved fitness without causing injury.

Improvement is unlikely if the overload occurs too slowly, but an overload that increases too quickly may lead to injury or muscle damage. For example, people who exercise vigorously only on weekends violate the principle of progression and are likely to see no significant fitness gains.

The principle of progression also emphasizes the need for proper rest and recovery. Constant stress on the body and constant overload can lead to fatigue and injury. You shouldn't train hard all the time as this can lead to overtraining and a decline in fitness.

4. Adaptation principle

Adaptability is the ability of the body to adapt to increased or decreased physical demands. It is also a way in which we learn to coordinate muscle movements and develop sport-specific skills, such as hitting a ball, swimming freestyle, or taking free throws.

Repeatedly practicing a skill makes it second nature and easier to perform.

Adaptation explains why novices often feel sore after starting a new workout, but after weeks of performing the same exercise, they have little to no muscle soreness. In addition, it makes the athlete very efficient and allows him to expend less energy performing the same exercise. This will increase the need to change workout routines if you wish to see continued progress.

5. Use/disuse principle

The use/disuse principle means that you are actually "using it or losing it" in terms of adaptability. This simply means that your muscles are hypertrophied by use and atrophied by use. This also explains why we stop exercising and lose the body's ability to get out of shape or lose the ability to exercise as we used to.

6. Principle of specificity

We have all heard the expression "practice makes perfect", which is the principle of specificity in action. This principle simply states that working on a particular part of the body or a major part of the body is about developing that part. The principle of specificity means that in order to get better at a particular exercise or technique, you must perform that exercise or technique.

Runners should run and train, swimmers should swim and train, and cyclists should cycle. Having a good fitness base and doing regular fitness workouts will help, but if you want to get better at exercising, you need to train specifically for that sport.

summarize

These six foundational principles are the cornerstone of all effective training methods and cover all major aspects of a solid foundation for athletic training. Designing an exercise program that meets all of these guidelines can be challenging, so it's not surprising that many athletes will turn to their coaches for help.

Exercise can be very beneficial to yourself, so how can you exercise correctly to achieve the desired results? How can you exercise to your own satisfaction? How to exercise is correct?

The first thing about a proper workout is to have the right goals, what end goal are we trying to achieve, is it to lose fat and get lean, or to get strong? What workout program to go through in the whole workout process? These should be formulated, only the correct goal, can make their own more targeted exercise, you can get targeted results, on their own health will have better benefits.

Second, to have strong perseverance, if there is a workout goal and no perseverance to stick to it, then, such exercise is meaningless, have the perseverance to adhere to, lasting exercise can let themselves get physical exercise at the same time, their own perseverance has been exercised, they will become more and more excellent, become stronger, become more perseverance.

Third, to have the right guidance, in the exercise, everyone has a different habitual action, some action is not correct, incorrect exercise action not only will not let the body to get exercise, but will let the exercise play a counterproductive effect, will let your body more exercise the worse, sometimes let the knee injury, warm-up activities are not sufficient to make their own in the process of exercise muscle strains, and even injury to the waist and so on! Many situations.

Fourthly, have a proper diet and living habits, which will allow your body to get the best rest when you get exercise, and will promote the effectiveness of your physical activity.

Suggestion: go to the gym to hire a coach, so that the coach will give you more correct guidance, you can also learn more guidance methods, or themselves to learn more knowledge and methods of exercise, in the process of exercise to fully utilize, only in this way, you can correctly get exercise.

The right kind of workout gives you a good body, the wrong kind of workout will make you worse, as soon as you realize that your own workout is wrong please stop exercising immediately.

The principle of moderation: walking, brisk walking, jogging, fitness dance, rope skipping, hiking, climbing, cycling, playing badminton, playing tai chi and other sports are more moderate and suitable for the fitness of middle-aged people. Walking, for example, middle-aged people walking at a brisk pace every day 0.5 ~ 1 hour is appropriate, the physical fitness of a completion, the physical fitness of the weak sub-2 a 3 times. Exercise in the force, shortness of breath, panic and chest tightness, exercise after not thinking about eating, tiredness and fatigue, that is too much exercise, need to adjust the amount of exercise. The principle of gradualness, to rationalize the arrangement, gradual adaptation, in order to enhance the function of human tissue system. The amount of exercise from small to large, movement from easy to difficult, from simple to complex, can not be rushed.

How to exercise properly?

Since I'm a physical education teacher myself, I'll be brief here with my thoughts on proper exercise.

There are two aspects to a proper workout. The first aspect is your workout moves For most people, when they workout, they may not have a proper workout move, but instead they follow some TV or other people to mimic it, which leads to a good chance that you will get injured when you workout and most likely, you will not be able to fully work out the muscles that you want to work out, but instead you will have some other surrogates. That's a bit more than you get out of it.

Another aspect is your workout time. Many people will work out for hours every day in order to be thin or fit, but in fact, this is very tiring for your body, it does not bring you a perfect shape, on the contrary, because you consume too much, your body will gradually adapt to this state, which will make you more tired. You may feel good about yourself, but in fact this is particularly damaging to your body.

That's why if you want to work out correctly, it's recommended that you go online and search for some correct workout moves first, and after you can manage them completely, a controlled workout of one to two hours a day is best.

Thanks for adopting.

I am honored to answer this question of yours, I am a fitness enthusiast and a creator in the field of headline fitness, I love to work out, not just for a good body, the

More than anything, I love life and have a positive attitude towards it.

Brisk walking, jogging, jumping rope, calisthenics

Swimming, dynamic cycling, rowing machine and other exercises belong to aerobic exercise, to aerobic exercise for effective fat loss, on the one hand, should ensure sufficient practice time and practice intensity, on the other hand, should also be reasonable control of diet. r

Muscle building and shaping is a strength exercise for muscles in different parts of the body. Regarding the general bodybuilders, to build muscle and shape up, they should first lose fat and drop their body fat percentage; the clearer the muscle lines are required, the lower the body fat percentage should be dropped. r

The above is my personal opinion on this issue, if you have any different views , welcome to leave a message in the comments section Oh, I'm happy to discuss with you on the topic of fitness yo. r