Four principles in the spring of fitness

First, the principle of pertinence: fitness exercises to vary from person to person, depending on age, lifestyle, health and exercise goals to select sports, movement and exercise.

(1) age.

And young people, elderly people physical function and Constitution at a low level State, resilience and recovery is low, the campaign should focus on heart and lung function and exercise of the various joint flexibility, intensities, movements should avoid sudden suffocating in action and downs, due to these actions cause the blood pressure, heart rate, speed, and cerebrovascular disease.

(2) habits.

For those who have practiced the poses, habits, resulting in a long time the activities of the body part, should focus on strengthening the movement, many non-weight bearing, substantial, slow motion, and work posture posture opposite forms of exercise to improve blood circulation, muscle elasticity and flexibility.

(3) the health status.

Have diabetes or have a family history of diabetes, swimming or walk, and other sports, in 1 hour after meals, exercise time 30 ~ 40 minutes; suffering from high blood pressure or a family history of high blood pressure, choose walking, jogging or hiking and other sports, in 4 ~ 8 o'clock in the evening, time 30-60 minutes.

2. suitable measuring principle: exercise intensity in small and medium-range, sport pulse in the 100-per minute-130 times, maximum no more than 140 times per minute, corresponding to the elderly is lower, preferably less than 125 times per minute; campaign in breathe frequencies in the 20 ~ 30 per minute.

Exercise intensity subjective standard for speed, breathing, but to talk with people normal; can feel heart beating faster, but no sense of fashion, asphyxia, movement and physical feeling a little tired, but still there are some manual.

3. timely recovery after physical exercise principles timely recovery is a measu

re of the relevance of a physical activity, is also fundamental for fitness, more is to guarantee the exercise prerequisites can be lasting, no recovery would not be healthy. During recovery, according to the degree of physical function recovery, adjust the appropriate physical activity and exercise. If exercise in the morning the body function recovery reach above 90%, and the last time the same intensity; to restore up to 60% ~ 80%, a corresponding reduction in the last movement, about one-third of strength; if recovery in 60% of the following, you should stop the last sport, to rest and leisure activities.

4. persistent principles: continuous persistent movement makes the fitness function backlogged, and thus improve the body's health, extend health effects in the body remains.

Weekly 2 ~ 3 times of the campaign will only be able to keep the original of the health effect basically stable, but the effect on weight control, increased heart and lung function.

(Practice editing: Tran Hung Wong)