Although the fitness control people insist on exercising, but your results may not be proportional to your contribution, there must be a problem in what link. Therefore, everything can't be done very hard. To be skillful and master the several high-efficiency principles of sports, perhaps knowing some truth, changing a certain detail, will get twice the result with half the effort.
FIT monitoring principle
FIT is an abbreviation for Frequency, Intensity, and Time. It is the basic monitoring principle that people must take to engage in health-oriented sports.
Number of times: Indicates a person's exercise cycle, such as the number of physical exercises per week. To get good physical activity, you should exercise at least 3-5 times a week.
Intensity: Strength control of aerobic exercise can be achieved by measuring heart rate. During aerobic exercise, the heart rate is controlled within the range of the target heart rate. In strength exercises, the FIT monitoring principle can be implemented by adjusting the weight of the exercise equipment, the number of exercises, and the number of times. In order to gradually improve the level of your existing physical health, you must gradually increase your exercise intensity after exercising to adapt to a certain exercise intensity, that is, complete a cycle from adaptation to incompatibility to adaptation. The gradual process of exercise.
The principle of overload also applies to the development of joint and muscle flexibility, which can generally be achieved by increasing the stretch length of the muscle, the duration of the stretch and increasing the range of motion of the joint.
Ten percent principle
Both use the principle of overload and avoid damage to the body due to excessive exercise. The increase in weekly exercise intensity or duration of exercise should not exceed 10% of the previous week. For example, you can continue to run for 60 minutes a day, and you should be overloaded for the next week. The duration of the run should not exceed 66 minutes. Engage in other sports or increase exercise intensity should follow the 10% principle.
Time: refers to the duration of each exercise. In order to improve the endurance of the cardiopulmonary circulatory system, aerobic exercise should be continued for at least 20-30 minutes each time. The intensity of the exercise directly affects the duration of the continuous movement, and in most cases it is much easier to control the exercise time than to control the exercise intensity.
Overload principle
The principle of overload refers to the stimulation of the body or specific muscles during physical exercise is stronger than that of no exercise or stronger than the stimulus. Developing aerobic endurance levels can be achieved by increasing the number of exercises per week, the duration of each exercise, and the intensity of the exercise. To develop an overload of muscle strength exercises, you can increase the weight of the device, increase the number of exercises or groups, or shorten the interval between each group of exercises.
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