A, sports exercise FIT monitoring principle

FIT is Frequency (Frequency), strength (Intensity) and Time (Time) English abbreviation, is engaged in people with health for the purpose of motion must take the basic control principles.

Times: it means a person's movement cycle, such as the number of physical exercise every week. If you want to get good physical exercise effect, at least every week should exercise 3-5 times.

Strength: the strength of the aerobic exercise can control by measuring the heart rate to achieve. In aerobic exercise, heart rate control in the bull 's-eye rate range. In strength training, can control the weight of the instrument through practice, practice group number and frequency to carry out FIT monitoring principle. Want to make oneself existing health quality level gradually improved, it must adapt to the certain exercise intensity, gradually increase the exercise you now the exercise intensity, namely complete a from adapt into does not adapt to adapt to this one cycle reciprocating exercise gradual process.

Time: refers to the duration of each movement. In order to improve the cardiopulmonary circulation system endurance, aerobic exercise every time should continue for at least for 20-30 minutes. The strength of the practice will directly influence the continuous movement of time, but in most cases control movement time than control movement strength much easier.

Second, the heart rate monitoring role

A high body temperature had estimated. When the body ill with a high body temperature, increased body temperature 1 oc, young children's pulse increase 15-20 times/points; Adult increase 10-15 times/points. Therefore, in a person feel not timely, but by measuring the quiet pulse is added to determine whether fever.

Fox evaluation cardiac function. The activities of the human body to do the same as above, stair, do broadcasting gymnastics, cardiac function good heart rate is low, the return to quiet heart rate of speed, On the other hand, the heart rate is high, the return to the quiet heart rate slow.

Fox judgment motion fatigue. The second day after exercise in the morning to pulse did not return to the day before morning pulse, the said appeared motion fatigue, should reduce amount of exercise.

Determine the fox sports strength. In the certain scope, heart rate and the movement intensity is proportional. In order to accurately measure the movement of the heart rate, must in the movement after the end of the 5 seconds to measurement, measurement 10 seconds of heart rate again multiply 6, as a sports 1 minutes of heart rate.

- combined with exercise load rating cardiac function. Such as step test.

Maximum heart rate is refers to the human body do limit moving heart stroke frequency.

Maximum heart rate = 220 - age

The bull 's-eye rate is through the aerobic exercise improve human cardiovascular system function effective and safe movement heart rate range, commonly used it to adjust the sports load.

The bull 's-eye rate = x 60% maximum heart rate and maximum heart rate between x 80% range

Three, sports exercise overload principle

Overload principle is to show in the physical exercise of the body or specific muscle by stimulus than not exercise or better than already adapt to the stimulation intensity. The development of aerobic stamina level can increase the number of practice a week, each exercise duration and the strength of the practice to achieve overload exercise purpose. The development of muscle strength exercise overload, can increase the weight of the instrument through practice, increase the number of times or the number of groups or shorten each group practice intermittent time. Overload principle also applies to the development of joint and muscle flexibility, can generally be through the increase muscle tension length, tension continuous time and increase the joint activities amplitude to achieve.

Four, ten percent principle

Ten percent principle is the guidance of exercisers exerts both overload principle, but also avoid the excessive movement and damage of a kind of monitoring method. Its meaning is: weekly exercise intensity or continuous movement time increases may not exceed 10% of the week before. For example, you continue running every day 60 minutes, next week to overload exercise, running duration should not be more than 66 minutes. Engaged in other sports or increase exercise intensity should follow the principle of 10%.

Five, physical exercise's gradual principle

Physical exercise to strengthen their physique, promote healthy effect is gradually, gradually improved. The principle requirements in physical exercise or develop a healthy quality should be gradually increasing exercise load. If you want to get the ideal exercise the effect, increasing exercise load shoulds not be too slow or too fast. This principle is to keep physical training motivation and desire to prevent sports injury and the important guarantee. Need to keep in mind is that to maintain good health quality is a continuous and require lifelong pursuit of the long course. Always keep the movement of higher desire and sports activities of the love is successful through the long process of key factors, and you in the school period health quality received continuous progress and success of the psychological experience to your future can finish the long course plays an important role.

Six, physical exercise safety principle

The security principle requires you to in the process of physical exercise always pay attention to protect yourself, do safety first. The main contents include:

(1) don't blind to participate in more than your ability activity, should be through the within the reach of sports activities to exercise.

(2) in the conditional case, please sports teachers and kinematics expert according to your physical health give you open exercise prescription, it guide you have a purpose, carried out in a planned way safe and scientific exercise.

(3) every time before exercise must be ready activities, overcome the internal organs physiological inert, prevent the occurrence of sports injury.

(4) after dinner, hunger, or fatigue should postpone exercise. Ill just the more unfavorable for larger intensity exercise.

(5) for not familiar with water, don't literally into water or diving, lest produce an accident. Swimming in public places in swimming, should pay attention to public health, obey staff management.

(6) after each exercise, to pay attention to finish, relaxation activities. Such is helpful for the recovery of body, so as to rapidly to take part in learning activities.

(7) in the process of exercise, don't drinking lots of water, in order to avoid aggravating heart burden or cause body and intestines and stomach of discomfort reaction. After exercise, unfavorable immediate cold shower.

(8) in making or carry out his exercise plan ago, must through physical examination and the doctor's approval. If you have some kind of disease or a family genetic history, need to find the doctor consultation, in a medical supervision under the condition of the physical education teachers and in accordance with the doctor's advice to exercise.

Seven, physical exercise and environmental monitoring

In the sunshine physical exercise, we can directly accept the sun radiation to the earth light, ultraviolet and infrared, they to the human health and survival is particularly important. However, these rays and natural environment in some harmful factor is always threat to our health.

(1) the sun ray on human effects. In sports exercise skin excessive exposure to strong sunlight to the body also can produce a lot of damage. Ultraviolet ray can make the local skin blood capillary dilate congestion, make cuticular cell damage, causing skin redness, edema, occurrence erythema, Excess ultraviolet irradiation can also lead to solar dermatitis, eye inflammation, cataract, headache, dizziness, increased body temperature, the symptom such as mental disorder. In addition, excessive ultraviolet irradiation also can cause skin cancer. A strong ultraviolet radiation on the body harmful. It can make the local tissue temperature is too high, even happen burn. When the head by the strong sunlight, one of the infrared can make the temperature of brain tissue to rise, and cause systemic functional disorder. Therefore, we should try to avoid the strong sunlight sports activities, also should choose in the reflectivity low field exercise.

(2) thermal environment of physical exercise. Only when a constant body temperature in 37 ℃, the body to maintain the normal physiological activities, beyond the scope of a big will cause harm to human body. When motion, the body produces heat will greatly increase, especially strenuous exercise can increase 100 times more than usual. The body produces so much heat, if accumulation in the body temperature to rise, can cause a series of functional disorder, or even shock, and thermal environment, is not conducive to the body heat to the outside send out. Therefore, in the thermal environment of physical training, must take sunstroke prevention measures, otherwise there is a risk of thermal radiation disease.

Ultraviolet radiation biological effect extremely obvious, so it is also called biological ray. Its main functions are:

1, promote antibody formation, improve the sterilization ability, improve the organic immune capability.

2, have very strong sterilization effect.

3, make human body in the skin of 7 - dehydrogenation cholesterol into vitamin D, the human body is the main source of vitamin D.

Different site to uv light reflectivity is different: 1, the grass is 1%. 2, sand, concrete is 10%. 3, ice, snow is 80%. Wear sun hat, sunglasses, sunscreen, reduce skin exposed area can reduce uv damage. In the motion of cataracts mainly to prevent reflected light. Eye experts found that the incidence of cataract eyes with eyes by ultraviolet (uv) radiation reflected light has direct relation. Suggestions in skiing, skating and so on a motion should strengthen the protection of the eyes.

(3) the influence of humidity on physical exercise. In moderate temperatures, humidity in the air on human impact is not big, but in high or low temperature, bigger humidity on the human body is very adverse. The greater the humidity, the human body through the evaporation cooling way will be the greater the obstacles, the human body produce heat and heat balance will be broken, and make the body's normal functions have been bad effect. Be in usually, suitable humidity is 40 ~ 60%, in air temperature is too high or too low, air humidity as low as possible, when the temperature is higher than 25 ℃, air humidity with 30% advisable. Therefore, in physical exercise to the environment must be timely monitoring, will do harm to the health factors control to the lowest.

(4) cold environment of physical exercise. In the cold environment, muscle viscosity increases, stretching and elastic reduce, work ability to drop, the more it is apt to cause the movement damage. In order to avoid cold environment to the movement of the bad influence of the, in before motion must be ready to activities and increase warm-up activity time, ensure temperature further rise; Secondly, don't opened his mouth breathing, avoid cold air directly stimulate the throat and cause respiratory tract infection, sore throat and cough, etc.; Again, pay attention to the ear, hand and foot heat preservation, to prevent the occurrence of frostbite. In the sports don't wear too thick clothes, lest in motion perspire more, sports after a cold. Movement soon after wear good clothes to keep the body temperature.

(5) avoid the air pollution in the environment of exercise. Carbon dioxide from the atmosphere influence the effect of physical exercise is an important pollutants, they can cause nausea, chest cough, headache, dizziness and declining eyesight, serious still can cause bronchial asthma. In the kerbside running, breathing zone filled with the sounds of the automobile emissions of carbon dioxide, will be to dentate gyrus of the health cause serious harm. Therefore, we should avoid to auto flow big kerbside fast walking or running. Because the air pm10 and fog contains many health hazards material, so to meet a sandstorm, pm10 more or fog weather, also should stop in outdoor exercise.