How should people exercise their physical fitness

At present, whether a person is healthy or not depends on the strength of his physical fitness. The stronger your physical fitness, the stronger your ability to resist various diseases. On the contrary, the ability to resist disease is weaker. Therefore, people need to improve their physical fitness to ensure their own health. How to improve physical fitness? Exercise is the preferred method, so how to exercise? I will discuss the above issues with you in detail below.

1. Endurance training

1. Long-distance running: The requirement is a 400-meter track, with 15 laps for women and 20 laps for men. The average speed per lap must not be less than 2 minutes and 20 seconds.

2. Loaded cross-country: Carry a backpack of no less than 30 kg (20 kg for women) and walk on trails and ridges at an altitude of no less than 2,000 meters for a whole day or two days, once a week or two weeks.

3. If time and other conditions do not permit, swimming, cycling, etc. can be used instead of long-distance running, and the amount of exercise is equivalent.

2. Strength Training

1. Thigh strength training: Keep your thighs parallel to the ground and walk in a "duck step" manner, 30 meters in a group, 5 groups at a time, without rest in between.

2. Calf strength training: jump on tiptoe without exerting force on the thighs, do 30 meters in one set, 5 sets at a time, without rest in between.

3. Upper limb strength training: do 5 sets of push-ups, 8 in a group; do 5 sets of pull-ups, 6 in a group.

4. Waist and abdomen strength training: sit-ups with rotations, 15 or 20 times per set, do 3 sets.

3. Balance Training

1. Single-leg balance: Stand on one leg and complete the forward and backward movements multiple times.

2. Dynamic balance: Choose a narrow step off the ground and walk like walking on a balance beam; or hop on the grid with one foot.

4. Flexibility Training

1. Hang on the horizontal bar and stretch your limbs.

2. Stretch your legs and bend your waist.

3. Stretch the muscles on both sides of the body. Strength, balance and flexibility training should be done at least 3 times a week and after long-distance running. Long-distance running should be done at least 4 times a week before each activity organized by the club.

In addition, the editor will make some points about strength training: Strength training is best arranged and coached by a physical training coach. If you train on your own, it is best to do high-strength training 2 to 4 times a week. You must pay attention to safety during training to avoid accidental injuries. The so-called high-strength training is to use a barbell to perform high-load exercises. The three most typical and commonly used ones are: weighted squats, deadlifts, and snatches. In short, the higher your scores in these exercises, the better your jumping ability will be. As for the weight, number of sets, repetitions, and movement specifications of each exercise, the principles are: (1) High-strength training should be performed at least twice a week and no more than four times a week to give the body time to recover, but it should be done year-round without interruption. (2) It is best to arrange the three practice methods mentioned above in each class. (3) Pay attention to the technical movement specifications of high-strength training and do not do it randomly. (4) Small strength training refers to training using various comprehensive training equipment and dumbbells. Lighter weights, more sets and reps. The purpose is to improve muscle endurance, thicken muscle fibers, and reduce fat. Small strength training can be varied and performed every day, but it is best not to do it at the same time as high-strength training.

To sum up, what I discussed with you are the specific methods and related points of attention on how people can exercise their physical fitness. Finally, I want to say to everyone: It is important to exercise your physical fitness, but remember not to over-exercise and cause unnecessary injuries. In short, if everyone follows the above methods, you will see good results over time.