What are the precautions for exercise?

In today's life, with the increasing pressure of work, friends who stay in the office every day and have lower and lower resistance all want to exercise in a reasonable way. It is not impossible to exercise, but for many novices, there are many precautions for the first exercise that everyone must understand. So what are the precautions for exercise? How to choose the right exercise in life?

1. Choose appropriate exercise programs, and then choose appropriate exercise programs according to your physical condition. At the same time, the results of physical examination can be used as objective indicators before exercise, which can be compared with the situation after exercise to judge the effect of exercise.

If you have always been in good health, you can also check yourself, such as squatting 10-20 times continuously, or running on the spot for 15 seconds to see if you have symptoms such as palpitations, shortness of breath, chest tightness and discomfort. If not, you can start exercising. Sports for the elderly must be selected based on their health conditions, conditions, hobbies, etc.

Generally speaking, it is advisable to choose sports that can better exercise all joints and muscles, such as jogging, brisk walking, swimming, Tai Chi, etc., and you should not choose sports that are too intense, too fast, and highly competitive. You can also use sports equipment to exercise.

2. Exercise should be gradual. "A three-foot-thick ice does not form overnight" and "You cannot become fat in one bite." When participating in sports exercise, one must not be impatient for quick results. Instead, one should proceed with purpose, planning and steps, and accumulate efforts over time to achieve satisfactory results.

At the same time, the amount of exercise should be small when you start exercising, and then gradually increase it after you get used to it. After a period of exercise, if you feel hot and sweat slightly during exercise, and feel relaxed and comfortable after exercise, and your appetite and sleep are good, it means that the amount of exercise is appropriate and the effect is good, so you should stick to it.

The exercise movements should be performed from easy to difficult, from simple to complex, from slow to fast, and the time should be gradually increased. Every time you exercise, you should pay attention to going from static to dynamic, from dynamic to static, and combining static and dynamic. In addition, you must master the essentials, techniques and training methods of the movements.

3. Exercise must be persistent. You must persist and never "fish for three days and dry the net for two days." It is best to exercise every day, about half an hour each time; if it is really difficult, exercise should not be less than 3 times a week. At the same time, you should arrange your time reasonably, develop good habits of exercising on time, and pay attention to mastering the appropriate amount of exercise.

There is a saying that goes, "A three-foot-thick ice does not form overnight." Many people are eager for quick results when exercising. They take multiple measures without any purpose but a plan, which can cause the opposite effect. So if you want to continue exercising, you must combine the correct methods to master the techniques and key points of the exercise, which will be beneficial to your body.