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Don’t Get Derailed: Your Guide to Safe & Effective Exercise

Tip 1: Grasp the principles of scientific exercise

Exercise has gradually been recognized by the public. Many diseases are caused by long-term inactivity. If you want to be healthy, you must exercise more. In fact, exercise is not based on “more”, but should pay attention to its scientific rationality. Not only must there be a certain scientific and biological understanding of the human body, but it must also be carried out under the guidance of scientific medical psychology and exercise prescriptions. In particular, it must avoid Excessive exercise may have an impact on the body and lead to a decrease in the body’s immunity.

First of all, we must correctly grasp the principles of scientific exercise and understand that its purpose is to improve physical health and achieve the effect of exercise to improve the body’s immunity. Secondly, we must formulate scientific exercise methods according to our own situation, especially to avoid excessive exercise.
Tip 2: Avoid over-exercising

Exercising too much can sometimes lead to chronic fatigue. The reason for this situation is probably caused by addiction or obsession when exercising. It is obvious that the body can no longer bear the amount of exercise but still chooses to continue. There are also situations where the body has clearly reached its limit but continues to exercise. Both situations will cause “fatigue” that is different from conventional exercise training.

If you have not exercised for a long time and suddenly make a high-frequency and high-intensity exercise plan on a whim, your body is likely to suffer from abnormally strong and unrelieved pain. Research shows that excessive exercise may have an impact on the body’s muscle repair. You will obviously feel a series of symptoms such as dizziness, confusion, rapid heartbeat and dehydration, and you will feel extremely exhausted for more than two days. fatigue. Then, it is best to suspend exercise during this period.

If you over-exercise, don’t panic, be sure to rest, ensure nutrition and stop exercising. Under the guidance of the coach, physical therapy is performed through foam rollers, fascial balls, etc., and the subsequent exercises must be based on your own conditions to formulate a scientific exercise plan.

During the 30 to 60 minutes of exercise, you should try your best to ensure that you will not suffer from shortness of breath and palpitation during exercise, you can have normal conversations with people, and you should feel comfortable and happy after exercise.
Tip 3: Make plans that vary from person to person

First of all, while ensuring that each exercise plan will not lead to excessive exercise, set a specific exercise volume indicator on a weekly basis. Currently, it is more recommended to do 2 hours and 30 minutes of brisk walking per week, or other activities of equal intensity. Aerobic exercise, such as jogging for 1 hour and 15 minutes, etc.

Secondly, strength training is also indispensable. Pay attention to exercising the main muscles of the whole body, from top to bottom, including the chest, back, shoulders, arms, abdomen, buttocks, and legs. The following are weekly exercise plans based on the needs of different groups of people:

◎ Many people exercise because they want to lose weight. Therefore, the main purpose of weight loss people is to consume excess fat through exercise. Currently, the more recommended regular exercises include long-distance running, swimming, cycling, skipping and ball games. In addition, there is also climbing stairs, but you must pay attention to using the elevator wisely to avoid any impact on your knees.

◎ For those who are thin and want to increase their strength, they can choose push-ups, aerobics, Tai Chi, etc. during exercise, or a series of exercises with tools, dumbbells, and single and parallel bars.

◎ For special groups such as mental workers or long-term learners, excessive exercise may cause discomfort. Therefore, they should focus on enhancing their cardiopulmonary function and physical fitness, choosing relatively easy walking or jogging. If possible, they can “go sightseeing” or perform gymnastics exercises.

◎ Due to the decline in physical fitness of the elderly, it is not recommended to engage in high-intensity exercise, including jogging. Walking or Tai Chi and other exercises are recommended.
Tip 4: Scientific and balanced exercise

Because the current pace of life is fast, whether it is exercise time, exercise parts and methods, it may not be possible to ensure scientific and balanced exercise due to the fast pace of life. For example, in terms of exercise time, many people feel that they exercise too much because it is too late after work, so they do not choose to exercise. However, if they want to meet the amount of exercise on a weekly basis, they choose to exercise violently on weekends, which actually causes extreme fatigue. Severe physical load. In addition, in terms of exercise parts and methods, you cannot exercise only one part of the body, and you must pay attention to scientific and balanced exercise.

Therefore, during the actual exercise process, you should pay attention to spreading out the time, not making explosive movements in a short period of time, and paying attention to choosing different exercise parts and methods. Among them, the latter should be a combination of aerobic exercise and anaerobic exercise, which not only promotes cardiopulmonary function and metabolism, but also pays attention to the improvement of muscle strength. At the same time, you can perform certain flexibility training and stretch your body to prevent muscle damage. Rigid to prevent accidental falls and other situations.
Tip 5: Be sure to stay safe

Among all the secrets of scientific exercise, safety is the most important, which is the basis for achieving scientific and healthy exercise. There are many exercise groups who like to pursue extreme exercise, which not only includes high-intensity exercise but also takes place in bad weather. This is completely undesirable. In addition, you should pay attention to your own condition before exercise, avoid strenuous exercise when you are sleep deprived, and perform a certain amount of warm-up and post-exercise stretching to reduce exercise injuries.

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