What are the principles of physical exercise

Physical exercise is a common and healthy lifestyle. It can not only enrich people's spare time, but also improve the body's immunity and enhance all aspects of physical fitness. Therefore, many people will use their free time to do physical exercise. However, when doing physical exercise, scientific arrangements are needed to avoid injuries and accidents. Certain physical exercise principles should be adhered to:

1. Principle of gradual progress

The gradual progress of physical exercise means that when learning sports skills and arranging the amount of exercise, you should proceed gradually from small to large, from easy to difficult, and from simple to complex. Many sports enthusiasts are very interested and active when they start exercising, but after a few days, they lose their enthusiasm for exercise and experience various adverse reactions. There may be several reasons for this phenomenon: the initial amount of activity is too high, the body cannot adapt quickly, the body's fatigue reaction is also large, and the exercisers cannot stand such a great "hardship" and give up physical exercise; the expectations for physical exercise are too high, thinking that as long as they exercise, there will be immediate results. As a result, after a few days of exercise, there is no obvious change in body function, so they are greatly disappointed with physical exercise; the amount of activity is too high at the beginning of physical exercise, and the body cannot adapt, resulting in sports injuries, etc.

Based on the above reasons, people should gradually increase the amount of exercise when doing physical exercise. Taking running as an example, you can start with low-intensity and low-activity exercises such as walking. First, prepare yourself mentally, exercise for a week or 10 days, and then do low-intensity jogging after your body functions have adapted. Later, gradually increase your running speed and distance. In addition, exercisers should also fully realize that the effects of physical exercise cannot be seen immediately in a short period of time. Only by persisting in exercise can ideal results be achieved.

II. Principle of Comprehensive Development

For most people who exercise, physical exercise is not simply to develop a certain athletic ability or the physiological function of a certain organ of the body, but to achieve comprehensive and coordinated development of the overall function through physical exercise. Therefore, when doing physical exercise, we should pay attention to the diversity of activity content and the overall improvement of body functions. If you only develop a certain part of the physiological function, not only will the effect of improving the physiological function be insignificant, but it will also have an adverse effect on the body's functions. For example, if young people only pay attention to the development of right arm strength when doing strength training, over time, their right arm will become thicker, their left arm thinner, or even their spine will become scoliotic. If the elderly only focus on improving the function of the musculoskeletal system and ignore the development of heart function, it will cause incoordination between the musculoskeletal system and cardiopulmonary function. When exercising, it is easy to cause accidents due to the heart's inability to adapt to the activities of the musculoskeletal system.

The principle of comprehensive development has two main meanings: first, physical exercise programs should be rich and diverse. Different physical exercise programs have different effects on body functions. Choosing a variety of exercise programs will help improve the overall body functions. This is especially true for young people who exercise, so as to avoid abnormal physical development due to a single physical exercise. Second, if it is impossible to choose more sports due to the popularity of physical exercise and the limitations of exercise conditions, then when determining the content of physical activities, you should choose a form of exercise that can exercise more organs or parts to ensure that although the activity is single, it can still have a comprehensive impact on the overall body parameters.

III. Principle of Differentiated Treatment

During physical exercise, we must also treat each exerciser differently according to their age, gender, hobbies, physical condition, occupational characteristics, exercise foundation, etc., so that the physical exercise can be more targeted. When implementing the principle of differentiated treatment, the following points should be achieved:

1. Choose physical exercise according to age. The elderly can engage in some physical exercises with relatively steady activity levels, such as jogging and Tai Chi, to reduce sports injuries. Young people can participate in ball games, mountain climbing competitions, etc. that involve strong confrontation and intense movements to increase their interest in physical exercise.

(2) Select physical exercise programs based on gender. Men can do some physical exercises that reflect masculinity, such as weightlifting and boxing, while women can practice flexibility exercises such as aerobics and aerobic dance.

(3) Choose physical exercise programs according to your physical condition. For people who engage in rehabilitation physical exercise, the amount of physical activity should generally not be too much. The main purpose of the physical exercise is to restore body functions or prevent body functions from declining excessively. For some people with special chronic diseases, it is necessary to choose physical exercise programs suitable for their diseases in a targeted manner.

IV. Regularity Principle

Only by regularly participating in sports activities can the effect of exercise be obvious and lasting, so physical exercise should be regular, and you can't just do it for three days and then stop. Although short-term exercise can have a certain effect on body functions, this positive effect will quickly disappear once physical exercise is stopped. One-time physical activity can improve the body's immune function and enhance the body's ability to resist disease, but this effect disappears on the second or third day after physical exercise. Therefore, if you want to maintain your physical strength and energy, you must insist on physical exercise. For physical exercise with the main purpose of losing weight, you should persist in it, because once you have achieved the weight loss effect, if you stop exercising, your weight will continue to increase. Too much repeated weight gain will cause "over-recovery" of weight, which will not only fail to lose weight, but make you fatter. You should pay attention to the following issues when you regularly participate in physical exercise.

(1) Once you have started physical exercise and it has had a positive effect on your body, you should consciously stick to it. The content and items of the activities can be changed, but exercise cannot be stopped.

(2) Regularly taking part in physical exercise does not mean that you should exercise regardless of the circumstances. As long as you arrange a reasonable exercise plan, such as exercising 3 days a week, or 5 times a week, you can maintain the effect of exercise as long as you do not stop exercising for a long time.

(3) When outdoor exercise is not possible due to climatic conditions, it can be done indoors instead. Even if the exercise content is temporarily changed, it will not have a significant impact on the effectiveness of the exercise. For those who are unable to exercise as planned due to busy work, they can make full use of their spare time to carry out physical activities. Several short periods of physical activities a day will also achieve better bodybuilding results.

5. 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. To ensure the safety of physical exercise, exercisers should do the following:

1. Before physical exercise, you should do sufficient warm-up exercises to activate the functions of various organ systems before engaging in more strenuous exercise.

(2) You should devote your whole body and soul to physical exercise and not joke around during exercise. This is especially important for teenagers, as sometimes sports injuries may occur if you are not careful.

(3) When doing physical exercises such as running and aerobics, it is best not to do it on asphalt roads and concrete floors to prevent various strain symptoms.

(IV) Elderly people with chronic diseases such as cardiovascular diseases should control the amount of exercise during physical exercise. This is because although they may feel better during physical activities, their bodies may not be able to withstand a large amount of exercise. If they blindly increase the amount of exercise, especially the intensity of exercise, accidents can easily occur.

The above is an introduction to the principles of physical exercise. It can be seen that the five principles of gradual progress, comprehensive development, differentiated treatment, regularity and safety must be followed. In fact, when exercising, you should set exercise goals according to your physical condition, persist in exercising, and pay attention to safety, so that you can achieve the effect of exercise.