How to develop an exercise plan

In ancient times, people had the idea of ​​preparing for a rainy day before doing things. Food and fodder would be sent before troops moved out, which shows the importance of making plans. No matter what you do, as long as you have a plan and a blueprint, you will have a goal to move forward step by step. The same applies to studying and working, so is making a plan equally effective for exercise? The answer is yes. Today we will talk about how to develop an exercise plan.

The main purpose of formulating a physical exercise plan is to improve the effect of exercise, make your physical exercise more scientific, and have a strong goal in order to avoid blindly carrying out the exercise. Developing a personal exercise plan is both a simple and complex process. If you grasp the following content, you can easily develop your own exercise plan. Establish a persistent belief in exercise. The gradual accumulation, perfection and improvement of changes in the structure and function of the human body is the concept and result of long-term physical exercise, and it is by no means an overnight achievement. Therefore, once you decide to participate in physical exercise, you must have the belief to persevere. When choosing exercise programs scientifically, you should pay attention to the following options based on your own physical and mental conditions. People of different ages and genders have different physiological, anatomical and psychological characteristics; people with different health levels and exercise bases have different levels of physical functional activities; for example, children are suitable for games, dancing, etc.; teenagers are suitable for running, ball games and martial arts, etc.

Choose the appropriate amount and intensity of exercise for yourself. Often some exercisers do not understand what amount and intensity of exercise are suitable for their own exercise effects, and they do not know that blind exercise will cause harm to the body. What is the appropriate amount and intensity of exercise? First of all, you need to master the time for exercise. Because the length of exercise time itself can generally prove the amount of exercise, but it generally cannot prove the intensity. Generally speaking, each exercise session must last more than 25 minutes. This is because the body's oxygen consumption increases when it starts exercising, and it soon reaches a state of equilibrium (5 minutes after the start of exercise). Continuing exercise in this state of equilibrium can fully mobilize and improve breathing and enhance blood circulation function (the French call people who exercise three times a week for more than 25 minutes each time sports population for this reason). The selection of content must follow the principle of gradual progress. First, the exercise items and movements should be from easy to difficult. Secondly, it is necessary to build a platform of exercise volume and intensity, rising in a ladder-like manner rather than in a straight line.

Here are some suggestions for reference on how to develop an exercise plan. You can learn about this during your normal exercise, but of course it is not suitable for everyone. Different people may have different physical conditions. Young people have good physical fitness and can increase their exercise appropriately and add some more demanding sports. For middle-aged and elderly people, they need to do some gentle exercise.