Exercise and have your own plan
Sometimes we will hear the saying: “The plan can’t keep up with the change”; “Sports is not just fun, but what plans are used!”
“As long as you exercise, you can do whatever you want.”
Is this really the case?
First of all, we give a positive answer: “No”!
So what are the benefits of developing a sports plan?
Prof. Shou Shoufu, Department of Theoretical Studies, Capital Institute of Physical Education, is here to answer this question.
One of the benefits: According to the psychologist’s research, if our behavior is repeated for more than 3 weeks, it will form a habit. If it is more than 3 months, it will form a stable habit.
Of the one-day behavior of a person, only about 5% are unaccustomed, while the other 95% are habitual.
Therefore, if you have a detailed exercise plan and can follow this plan for more than 3 months, he is likely to become a lifelong habit; Benefit 2: Laziness is one of human nature.
Although the plan may not catch up with every change, if there is no plan, it means that there is no constraint. Any little things in life, bad weather, lots of homework, a little uncomfortable body, etc., may become no.An excuse for exercise.
The exercise plan is like an alarm clock. The reorganization will remind you in time, and regular exercise according to the exercise plan will form an accurate “biological clock”.
This is not only good for our health, but also positive for our learning. The third benefit: the development of exercise plans can ensure that the exercise is more scientific and targeted, prompting us to have steps and systems.Exercise at the same time, you can also check your exercise effect in time.
For example, we can evaluate the content of the indicators and the sensitive period of the body’s growth and development according to the National Student Physical Health Standards. According to our own situation, we can see those strengths that are our own weaknesses, and those that are our own weaknesses;What are the characteristics of the sports program and the focus of the practice method?
The fourth benefit: the effective use of the characteristics of the sensitive period of the development of children’s physical fitness can better and more effectively develop the physical fitness of the body.
As the age increases, the physical fitness will naturally develop and continue to be around 25 years old.
The average male student is about 15 years old, and the female student is about 12 years old. The speed of physical fitness is changing the most.
At the same time, in the process of growth and development, the speed quality increased earlier, the endurance quality increased second, and the power quality increased at the latest.
The order of development of male and female students is the same.
For example, some studies have found that boys are 7 to 14 years old, girls are 7 to 12 years old when the speed of quality development speed; boys 15 to 18 years old enter a slow growth period, while girls in 13 to 16 years have a stagnation, decline stage, to17 to 20 years old enters a slow growth phase like boys.
Finally, after the age of 19, girls will enter a stable phase after the age of 21.
Therefore, using the characteristics of the sensitive period of physical fitness growth can improve the exercise capacity more effectively.
The basis for designing a sports plan is first to determine the goals of your own sport.
The goal of success should be that the goals are challenging, accessible, realistic and specialized.
The main point of establishing the goal is that students who participate in sports for the first time can start with the short-term goal; they must introduce the speciality of the outstanding goal.
For example, improve the performance of 800 meters or learn to play the table tennis forehand.
Pay attention to the selection of sports content that suits your personal characteristics.
Exercise should further exercise yourself and not eat partial meals.
According to the selected sports content, the conditions of the venue equipment, the characteristics of the season, and then according to their spare time, develop their own sports plan.
Do a good job in daily life.
Recording your own workout is a very important thing.
For example, by recording the data of your own weight changes, you can further analyze the effect of the discussion of exercise.
The implementation of the exercise plan and the basic rules of human exercise can be divided into three stages according to the adaptation of the body and the improvement of exercise capacity during a person’s exercise.
The first stage is the adaptation phase of the body.
The length of adaptation of different people is different. Some people are longer and some are shorter.
At this stage, the body will have a variety of discomforts, such as muscle soreness, fatigue, loss of appetite, etc. The second stage is the stage of improvement in physical fitness.
At this stage, the discomfort of the body gradually weakened to disappear, and the feeling of relaxation was more relaxed when the exercise was completed, and the exercise ability was significantly improved. The third stage was the stable maintenance phase.
At this stage, when the same exercise load or the same exercise is completed, the body will have a “saving” phenomenon, and the body’s self-perception and athletic ability or technical movement will be maintained at a stable level.
According to the characteristics of each stage, selecting or adjusting the exercise load, planning, regular, and step-by-step exercise is an important basis for achieving the purpose of exercise.Specifically, in the process of implementing the exercise plan, it is called stepping up the stairs.
The height of each step can be regarded as the exercise load, and the width of the step can be regarded as the duration of the exercise.
The exercise plan is to design this step, the “height” of the steps, the “width” and the number of steps.
The people we participate in are such a “goal” as the steps of a step-by-step plan.
How to make fitness a habit According to the survey of college students’ attitudes toward exercise, participation generally has “when things get better, I will forget to exercise”, “I am sometimes lazy, I don’t want to exercise” and “I am very tired”It is difficult to adhere to the phenomenon of exercise.
Our overall is a fitness mechanism, a mechanism that turns everyday fitness into a habit.
If fitness can become a habit like washing your teeth every day, then you will be troubled by the “plan can’t keep up with change”?
Find a suitable partner to work out with friends with a fitness program instead of working alone.
Going out to work with friends helps to better implement the fitness program, and it doesn’t mean that you can do it on behalf of any friend. If you have a fitness with a friend who has higher fitness consciousness, you will get more fitness than the first person.A good fitness effect, and in the mutual support and encouragement, cultivate a sense of group responsibility.
Try different sports. When doing fitness, don’t just do what you like, but you need a variety of sports.
People’s enthusiasm for a certain kind of sports may fade in a few months, so we should learn to control our sports enthusiasm.
If you don’t have the enthusiasm for fitness, then it will be more difficult to improve, then you can consider a different form of exercise.
You can ask a personal trainer to guide the fitness program in a targeted manner.
Persevere in order to make fitness a daily habit, do not go to fitness for more than two consecutive days.
According to the survey, people who only exercise 1 or 2 times a week are more likely to die halfway than 3 to 4 times a week.
Because fitness frequency can affect people’s fitness stamina more than fitness time or exercise form.
Stick to 3 to 5 days of exercise per week.
Fully allocate your fitness time to maintain a good fitness momentum.
If you are really busy, you don’t have time to exercise. You can take 10 to 15 minutes a day to exercise to keep your body in a good state and strengthen your fitness habits.
If you can’t guarantee to take the whole time to exercise, then it’s better to exercise when you have time.
Record the fitness process and keep track of your fitness process.
According to research, insisting on dieting or the body of a person is easier to lose weight.
In addition, in one study, people who recorded in detail would lose twice as much weight as those who did not.
During exercise, record the form of exercise, exercise time, intensity load, etc., to help the implementation of the fitness program.
The Record Progress Institute rewards its own pedometer, heart rate monitor and stopwatch to help the bodybuilder record the movements in detail, how far they have ran or gone, how fast they burned, how much energy they burned, and how much progress they made.At the same time, it brings a sense of accomplishment, which makes people intuitively understand the achievements and effects of sports.
When you reach your intended goal, learn to reward yourself and give your next fitness.