How to do physical exercise scientifically

Regular physical exercise is an active and healthy lifestyle. Sports can make our bodies healthier. At the same time, experiencing success and failure, surpassing others and surpassing ourselves in sports can make our minds more open and our psychological quality better. However, when doing physical exercise, you must exercise scientifically. So, how should we carry out scientific physical exercise?

Things to note during physical exercise:

1. When exercising, you should control the amount of exercise. For example, when doing running exercises, you should choose the appropriate distance according to your actual situation, but no matter what amount of exercise you choose, you must follow the principle of starting from small to large, and do not suddenly increase the amount of exercise to cause sports injuries.

2. Pay attention to the speed of movement. As long as dynamic muscle strength training is performed, there is a problem of movement speed. There is a close relationship between load and speed. The greater the load, the lower the speed. Exercisers should make reasonable arrangements according to the requirements of the exercise. For teenagers, explosive power is very important. When doing strength training, choosing appropriate loads and trying to speed up the movements are very beneficial to improving the explosive power of muscles.

3. Control the number of exercises. For general physical exercisers, there is no need to do strength training every day. Even if the purpose is to specifically develop muscle strength, strength training every other day is enough to achieve ideal results. If you do strength training every day, not only will the effect of improving muscle strength be insignificant, but it will also cause uncoordinated development of overall function.

The basic principles of physical exercise should be followed:

(1) The principle of gradual progress: The principle of gradual progress in physical exercise means that when learning sports skills and arranging the amount of exercise, one should proceed gradually from small to large, from easy to difficult, and from simple to complex.

(II) Principle of all-round development: When doing physical exercise, attention should be paid to the diversity of the activity content and the overall improvement of the body's functions.

(III) Principle of differentiated treatment: During physical exercise, we should also treat each exerciser differently according to their age, gender, hobbies, physical condition, exercise foundation, etc., so as to make the physical exercise more targeted.

(IV) The principle of regularity: Only by regularly participating in sports activities can the effect of exercise be obvious and lasting. Therefore, physical exercise should be regularized, and you cannot fish for three days and dry the net for two days. Although short-term exercise can have a certain effect on body functions, this positive effect will quickly disappear once physical exercise is stopped.

(V) Safety principle: Pay attention to safety when engaging in any form of physical exercise. If the physical exercise is not arranged reasonably and violates scientific laws, injury accidents may occur.

In order to avoid accidental injuries during exercise, physical exercise should also be prepared as follows:

1. Do the necessary warm-up: When the muscles are looser, they are easier to control and expand. Doing these exercises will reduce your chances of injury. Therefore, it is best to spend 5 minutes to fully exercise your body and feel a little sweat.

2. Do necessary stretching exercises: When you exercise a muscle, it will become tight and shortened. Stretching exercises help you relax your muscles, thereby preventing muscle soreness the next day. The best time to do this movement is after completing the warm-up exercise. At the same time, each movement must be maintained for 20 to 30 seconds. This will help relax the muscles and allow the fitness enthusiast to get a more meaningful stretching exercise.

3. Make necessary water supplements: When exercising, the body will quickly lose water due to sweating, and these fluids must be replenished in time, otherwise, over time, the body will become dehydrated and people will feel thirsty. Therefore, don't forget to replenish your body with water from the beginning to the end of the exercise.

4. A necessary "cooling down" is required at the end of exercise: Just as the body needs time to "warm up" before fitness, the body also needs time to calm down after exercise and let the heart rate return to normal. You can slowly slow down your movements until your heart rate returns to 120 beats per minute or less. When you feel your heartbeat slowing down and your breathing becoming steady, the final “cooling down” process is complete.

The above is an introduction on how to conduct scientific physical exercise. When conducting physical exercise in life, you must follow certain exercise principles. It is important to warm up before exercising, which can reduce the chance of injury during exercise. At the same time, do not over-exercise and cause muscle strain or injury to other parts of the body.