What are the principles for developing a sports and fitness program?

The principle of safety, the principle of all-round development, etc. To engage in physical fitness activities, the following principles must be followed to develop good physical fitness habits. The principle of safety is the primary principle for participating in sports and fitness activities to ensure that sports activities do not occur or try to avoid sports injury accidents in the process of physical fitness activities.

The principle of all-round development is that in physical fitness activities, all parts of the body should participate in sports, so that the functional level of various organ systems can be generally improved, not only to improve cardiopulmonary function and immunity, but also to improve muscle strength, flexibility and other physical qualities.

The principle of step-by-step is to scientifically and gradually increase the duration and intensity of physical fitness activities. The principle of step-by-step emphasizes that according to one's own adaptability to physical fitness activities, gradually increase the exercise load, so that the physical function and exercise ability continue to improve, in order to achieve the best effect of physical fitness activities. The principle of individualization is to develop a personalized sports and fitness program according to each person's genetic characteristics, functional characteristics and exercise habits.

When developing a sports and fitness program, it is necessary to undergo the necessary medical examinations and exercise ability tests.

If you love life, in fact, there are 4 principles of exercise and fitness, and what suits you is the best.

Gradual. According to the current level of physical activity, do what you can, increase the amount of exercise from small to large, first aerobic exercise, then resistance exercise, gradually increase the amount of exercise, to avoid sports injuries.

1. Warm-up exercise for about 15 minutes, which can make the body sweat slightly.

2. Power exercise.

Week: Target Muscles: Movements: Number of Sets: Number of Sets: Set X.

Tools Raw materials.

Flat dumbbells. One-arm dumbbells.

All kinds of fitness tools, treadmills, etc.

Basic Principles of Exercise:

1. The principle of security.

The principle of safety refers to the first principle of sports fitness to ensure that physical exercisers do not appear or try to avoid sports injury accidents during physical activities. People of different ages, genders and physical abilities should follow the principle of safety throughout the whole process of participating in sports activities.

Second, the principle of all-round development.

All-round development refers to the improvement of the functional level of all parts and organ systems of the body in the course of exercise.

The all-round development of physical function is not only reflected in the improvement of cardiopulmonary function and immunity, but also in the improvement of aerobic capacity, muscle strength, flexibility and other physical qualities. To achieve a well-rounded effect, you should choose sports in which the main muscle groups of the whole body participate, such as running, swimming, ball games, etc.

Third, the principle of overload.

The principle of overload refers to the fact that the exercise load of the human body should continue to increase during physical exercise. Overload recovery is the theoretical basis of the overload principle. When the human body performs a period of physical exercise, the physical function and exercise capacity can exceed the previous level for a certain period of time, this phenomenon is called excess recovery.

In exercise, only by constantly exceeding the previous exercise load can the body function and exercise ability be continuously improved.

Fourth, the principle of gradual progress.

If the principle of overload is understood as increasing the intensity and amount of exercise, then the principle of gradual progress is to scientifically and gradually increase the intensity and duration of exercise. The principle of gradual progress emphasizes the need to gradually increase the exercise load according to one's own degree of adaptability to exercise, so as to make the body function steadily improve. In the process of physical exercise, the improvement of physical function needs to have a certain process, therefore, sports and fitness should not be rushed, but gradually improved, to ensure that the energy consumed by the body in sports is recovered, physical fatigue is eliminated, and physical functions are fully recovered and reach the level of excess recovery.

5. The principle of specialization.

The principle of specialization refers to the selection of special exercise content, the formulation of sports and fitness programs, and the arrangement of physical activities according to the purpose of physical exercise. That is, what you want to improve, you can specialize in training. If the purpose of physical exercise is to improve strength, choose strength exercises, and if you want to improve aerobic exercise capacity, choose running and aerobic exercise.

Sixth, the principle of individualization.

The principle of individualization refers to the development of sports and fitness programs according to each person's genetic characteristics, functional characteristics and exercise habits. When developing a sports and fitness program, it is necessary to carry out the necessary medical examinations and exercise ability tests in order to understand the specific situation of each person and make the sports and fitness program more individual.

The first point is to ensure safety first, and no injury is the most important choice. The second point is that you must not try to weigh too much, but try to increase the weight as much as you can within your ability. The third point is that the movements should be standard, you must train yourself in place, and the intensity of each training must reach the expected goal.

When doing physical activity, the following basic principles should be followed:

1. The principle of comprehensiveness.

It refers to the comprehensive and harmonious development of physical form, function, quality and psychological quality through physical exercise. To achieve this, choose exercises that move the whole body, such as running, swimming, and other activities during the exercise, and do not choose too monolithic exercises.

Second, the principle of recurring.

It refers to the need to insist on long-term, uninterrupted, and consistent physical exercise. As we all know, life lies in sports, and sports should be expensive and permanent. If you stop exercising for a long time, the function of various organ systems will gradually decline, and your physical fitness will gradually decline.

3. The principle of graduality.

It means that the requirements, contents, methods and exercise load of physical exercise should be based on the actual situation of each person, from easy to complex, and the exercise load should be gradually increased from small to large. The functions of various organs of the human body cannot be improved all at once, but it is a process of gradual development and gradual improvement.

Fourth, the principle of individuality.

It refers to people who participate in physical exercise, and should choose the content and method of exercise according to their actual situation, and arrange the exercise load. Everyone who participates in physical exercise has different ages, physical conditions, etc., so exercisers should make a correct estimate according to their own conditions, and start from the actual situation to make the load of exercise suitable for their own health conditions.

5. The principle of conscientiousness.

It refers to the physical exercise, which comes from the inner needs and conscious actions of the exerciser. Exercisers should link the purpose of exercise with motivation and establish a correct outlook on life, so as to help form or maintain interest in physical exercise, mobilize and exert greater initiative and enthusiasm, and make physical exercise based on consciousness, in order to achieve better exercise results.

As the name suggests, it is scientific and reasonable fitness.

Reasonable exercise can bring health, but irrational exercise also has the danger of lurking the group. Therefore, the popularization of scientific fitness methods is an effective measure to obtain the best and lasting exercise effect and promote physical health.

Scientific fitness exercise must master the appropriate exercise intensity, exercise form, exercise time, and carry out physical exercise under the guidance of scientific exercise prescription. The concept of the so-called exercise prescription can be summarized as: according to the medical examination data, according to the health, physical strength and cardiovascular function, combined with the living environment conditions and the personal characteristics of sports enthusiasts, the appropriate type, time and frequency of exercise are prescribed in the form of prescription, and the precautions in exercise are pointed out, so as to carry out regular exercise in a planned way to achieve the purpose of fitness or treatment.

Forms of exercise can be divided into aerobic and anaerobic exercises. Providing energy through aerobic metabolism, that is, the low to medium intensity exercise of the human body in the case of sufficient oxygen** is called aerobic metabolic exercise, which is characterized by low intensity, rhythm, and long duration. It is required that each workout should be no less than 1 hour, 3 to 5 times a week.

This kind of exercise, oxygen can fully digest the sugar in the body, and can consume body fat, but also enhance and improve cardiopulmonary function, prevent osteoporosis, regulate mental and mental state, is the main way of fitness. Common activities include: walking, water walking, brisk walking, jogging, ice skating, swimming, cycling, tai chi, fitness dancing, rhythmic gymnastics, etc.

High-intensity and ultra-high-intensity exercises that provide energy by anaerobic metabolism are called anaerobic metabolic exercises, such as running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training, etc. Due to the speed and explosive power, the sugar in the human body is not decomposed by oxygen to provide energy, therefore, the production of excessive lactic acid, resulting in muscle fatigue can not last, after exercise to feel muscle soreness, shortness of breath, the impact on the human body is greater, should not be used for fitness and health care.

The choice of exercise time should also pay attention to science. For example, the tension of the human coronary artery is high in the morning, the sympathetic excitability is also high, and myocardial ischemia, angina, and acute myocardial infarction mostly occur at 6 12 o'clock in the morning. Diabetic patients should prohibit exercise on an empty stomach, advocate exercise 2 hours after meals, etc., and different individuals should choose different exercise times according to their own characteristics and the purpose of exercise.

In addition, fitness exercises must be done with preparation activities before each workout and activities at the end of each workout. Preparatory activities, also known as warm-ups, are relatively low-intensity activities aimed at fully mobilizing the joints, muscles and ligaments, and also preparing the cardiovascular system. The end of the activity, also known as tidying, is aimed at making the highly active cardiovascular system In short, if the exerciser wants to achieve good fitness results, it is necessary to carry out physical exercise under the guidance of scientific exercise prescription and follow the principles of exercise and fitness.

The system gradually returns to a quiet state, usually with low-intensity relaxation exercises.