On fitness exercise load and fitness effect Date:2016-01-25 08:56
Academic Forum Technology Innovation Guidebook0 Wang Jiawei (China Criminal Police Academy, Shenyang, Liaoning, Liaoning Province According to the scientific explanation of the exercise load and its effect by sports medical experts, the author proposes some specific methods to make the majority of fitness enthusiasts effectively obtain sound Cardiopulmonary function and improvement of body composition With the constant acceleration of modern people's life and work rhythm, spare time sports and fitness activities have become an important means to relieve physical and mental pressure and improve health, but many fitness participants are relatively lack of physical fitness Common sense, which is prominently reflected in the establishment and grasping of exercise loads that are closely related to the attainment of fitness effects, has given rise to a great deal of time and economic input, but it has been difficult to receive satisfactory fitness results. The discussion of theory and practice methods will be provided for the majority of fitness enthusiasts to exercise.To achieve a good fitness effect must have the following four factors: exercise frequency is 3 to 5 days a week; exercise intensity is the maximum heart rate of 60 % to 90%, or 50% to 85% of maximum oxygen uptake; exercise The duration is 15 to 60 minutes for aerobic exercise.The duration is determined according to the intensity of the exercise.Low intensity exercise can last longer, because the fitness effect mainly depends on the guarantee of the exercise for a certain period of time.The way of exercise is for large muscle group It is characterized by a rhythmic and aerobic exercise, such as fitness running, hiking, swimming, skating, biking, cross-country skiing, skipping and a variety of endurance sports. Taking appropriate physical exercise is a very complicated process.At present, the assessment of fitness effects is mainly based on indicators such as maximum oxygen uptake, body mass, fat weight, and non-fat weight. In order to improve fitness effects, formulating exercise prescriptions and implementing them are For better choices, exercise prescriptions should be formulated according to the frequency and intensity of exercise, duration of exercise, and exercise patterns: maximizing oxygen uptake is directly related to the frequency, intensity, and duration of exercise, and coordinate exercise and workload. The maximum oxygen uptake can be increased from 5% to 25%. The leg ache caused by the exercise started to affect the enthusiasm of the exercise.At this time, they must be able to persevere and their maximum oxygen uptake is raised faster than those who have a good physical foundation.This truth tells us that exercise is expensive. When the exercise frequency increases to 5 days per week, the increase in maximum oxygen uptake tends to be stable, but if the exercise is less than 2 days per week, the maximum oxygen uptake is not significantly increased. Participation in endurance exercise generally results in a decrease in body weight and fat mass, while non-fat weights remain unchanged or increase slightly. At least 3 days per week, at least 20 minutes each, and exercise with appropriate intensity, or each time The duration of exercise can consume nearly 300 kilocalories of calories in order to reduce body weight and fat weight.Each exercise consumes 200 kcal calories and exercise frequency is at least 4 days per week (times), this condition is only used Weight loss: High-intensity physical exercise from 10 to 15 minutes also significantly increases maximum oxygen uptake. Therefore, it is also permissible for people who are healthy and do not need to take risks to perform short-term, high-intensity exercises. The critical intensity for maximum oxygen uptake must be 60% of my maximum heart rate, and the value of the best fitness load threshold for young people is 130 to 150 beats/minute. With age, the maximum heart rate showed a decreasing trend. The optimal load value threshold is thus inversely proportional to age, and its exercise load value threshold can be reduced to 110 to 120 beats/minute. The physique foundation is another important factor to consider in the exercise prescription diagnosis process. People with poor health continue to exercise at a lower heart rate of 110 to 120 beats per minute, often achieving satisfactory fitness results, while those with strong constitutions require stronger stimulation thresholds. The intensity of exercise and the duration of exercise are closely related to the total amount of exercise, because the total amount of exercise is another important factor in enhancing physical fitness. When the total amount of exercise is equal, the fitness effect with low intensity duration is almost the same as the fitness effect with shorter intensity duration. If the frequency, intensity, and duration of exercise are similar, the effect of exercise is not related to aerobic exercise. Therefore, as in the above-mentioned types of endurance fitness exercises, as long as the three elements of exercise are well coordinated, similar fitness effects can be similarly achieved. In order to obtain the ideal fitness effect, fitness exercises must be carried out regularly. If you stop exercising for two weeks and your exercise load drops consciously, then the bodybuilder needs 10 to 8 months of retraining to return to his pre-exercise fitness level. Stopping exercise for 4 to 12 weeks has resulted in a 50% reduction in improved cardiopulmonary function. Run-jumping endurance fitness exercises are generally more common than non-self weight-bearing exercise. If you start running with an exercise prescription, and you exercise for more than 3 days per week and exercise for more than 30 minutes each time, you will have increased foot, leg, and knee injuries; this type of injury and fitness runners have consistently demonstrated long-term longevity. Distance running has a clear relationship. Therefore, the choice of exercise prescription and the arrangement of exercise load have the most direct intrinsic influence on the fitness effect. The data cited in this article is mainly for men, but it is also applicable to women. Studies have shown that female bodybuilders also tend to use endurance exercises consistent with men. Age is not a limiting factor for fitness effects. Although studies have long shown that the fitness effects of middle-aged or elderly people are not outstanding, many researches now reveal that the elderly have the same type of maximal oxygen uptake as young people during fitness. Many people have studied the relationship between the increase in maximum oxygen uptake and age, confirming that older fitness people need a longer fitness period than young people. This is because there is no corresponding maximum increase in oxygen uptake due to ultra-short intervals or exercise without a certain amount of energy consumption. The maximum oxygen uptake decreased with age, while body weight and lipid weight increased with age. Some studies have shown that long-term fitness can change this trend. Under the same conditions, regular fitness athletes conducted 5 to 10 years of tracing and found that: regular fitness people's physical constitution was significantly enhanced. One type of fitness exercise, such as weight-bearing exercises, has little effect on maximizing oxygen uptake, but it is of great value for increasing muscle strength, endurance and non-fatty weight, and can effectively control calcium loss in human bones. According to the results of exercise experiments, we can summarize some changes in physical fitness data before and after fitness: the lower the initial maximum oxygen intake, the higher the percentage after fitness; the greater the starting fat weight, the greater the decrease in fitness after exercise. . In addition, with the increase of age, the evaluation of fitness ability, the comparison of the significantness and size of fitness effects, and the comparison of differences in the fitness of men and women are all factors that influence the quality of the recipient. After months of physical exercise, physical fitness can be significantly enhanced. According to this. We are convinced that physical exercise for only a few weeks will not have obvious physical changes. In addition, the fitness exercise load arrangement for middle-aged and elderly people must follow the law of gradual, high quality and light weight. Only by exercising according to the laws of fitness can the best fitness results be achieved. How long does it take for a fitness cycle? This cannot be generalized. In general, 15 to 20 weeks are the minimum fitness cycle. In short, harmonizing the three factors of exercise frequency, intensity and duration, and rationally arranging fitness exercise loads play a positive role in achieving optimal fitness results. The general situation is that the exercise load is not enough, and the fitness effect is poor; only the fitness exercise load is the most suitable to achieve the optimal fitness effect. There have been a large number of studies that have shown that less than 2 times per week, the intensity is less than 50% of the maximum oxygen uptake, each less than 10 minutes of physical exercise, is not conducive to enhance people's physique.