科学地安排锻炼时间及运动量（Scientifically arrange the time and amount of exercise）.docVIP

科学地安排锻炼时间及运动量（Scientifically arrange the time and amount of exercise） I am a junior student. I feel weak and can not study and work in the future. I hope to strengthen my body. What kind of sports can we do? How can we arrange the exercise time and the amount of exercise scientifically? Huang Yunkai: the principle of physical exercise is the reflection of the basic rules of physical exercise. It is also the principle that participants should arrange exercise plan, choose exercise content and exercise methods. In order to achieve the purpose of physical exercise and improve the effect of exercise, we should follow the following points during exercise: (1) the principle of starting from reality: From the actual point of view, the principle refers to the purpose, content, method and appropriate exercise load of physical exercise. The subjective and objective conditions in each exercise are different, such as gender, age, occupation, sports foundation, health status, living conditions, training, so in the choice of training content, method, exercise to do, and pay special attention to the It differs from man to man., load amount. The main factors determining the size of the exercise load are the amount and the intensity. Quantity refers to the number of completed action, group number, time and distance etc, the strength refers to the finish tension the size and strength of the body, including the speed of movement and exercise density, exercise time and weight of the batch size, throwing distance, jumping height and length etc.. Quantity and strength should be handled appropriately. The greater the intensity, the amount will be reduced accordingly, moderate intensity, then the amount can be increased accordingly, to do moderate amount, to exercise the endurance and have a certain degree of fatigue. Grasp the appropriate amount of exercise, you can generally use the heart rate percentile method, that is, using the heart rate increased to my highest heart rate of the inte