A, FIT monitoring principle: the number of times + intensity + time
FIT is the abbreviation of Frequency, Intensity and Time, is the basic monitoring principles that people must take to engage in health-oriented exercise.
Frequency: indicates a person’s exercise cycle, such as the number of physical exercise per week. To get a good physical exercise effect, you should exercise at least 3-5 times a week.
Intensity: Intensity control of aerobic exercise can be achieved by measuring heart rate. To make their existing level of physical health quality gradually improved, it is necessary to adapt to a certain level of exercise intensity, gradually increase the intensity of exercise when you exercise now, that is, to complete a progressive process from adaptation to non-adaptation and then to adapt to this a cycle of reciprocal exercise.
Time: refers to the duration of each exercise. In order to improve the endurance of the cardiopulmonary circulatory system, aerobic exercise should be continued for at least 20-30 minutes at a time. The intensity of the exercise will directly affect the duration of sustained exercise, and in most cases it is much easier to control the duration of exercise than the intensity.
Second, heart rate monitoring
Estimated body temperature increase. When the human body is sick with an increase in body temperature, an increase in body temperature of 1 ℃, children and adolescents pulse rate increased 15-20 times / min; adults increased 10-15 times / min. Therefore, fever can be determined by measuring whether or not the quiet pulse increases when a person feels unwell.
Assessing heart function. The human body does the same activities, such as going up stairs, doing radio gymnastics, etc. People with good heart function have a low heart rate and a fast recovery to the quiet heart rate; conversely, the heart rate is high and the recovery to the quiet heart rate is slow.
Determine exercise fatigue. The morning pulse the day after exercise does not return to the morning pulse of the previous day, it means that there is exercise fatigue, should reduce the amount of exercise.
Determine the intensity of exercise. Within a certain range, the heart rate is proportional to the intensity of exercise. In order to accurately measure the heart rate during exercise, measurements must be taken starting within 5 seconds of the end of exercise, measuring the heart rate for 10 seconds and multiplying by 6 as the heart rate for 1 minute during exercise.
Combine this with exercise load to assess cardiac function. Such as the step test.
Maximum heart rate is the heart beat frequency when the body is doing extreme exercise.
Maximum heart rate = 220 – age
Target heart rate is the effective and safe exercise heart rate range for improving the body’s cardiovascular system function through aerobic exercise, and is often used to regulate exercise load.
Target heart rate = the range between maximum heart rate × 60% and maximum heart rate × 80%
Third, the principle of overload and ten percent principle
The principle of overload refers to the physical exercise in which the body or specific muscles are subjected to a stimulus stronger than the non-exercise or stronger than the intensity of the stimulus to which they have been adapted. The development of aerobic endurance levels can be achieved by increasing the number of exercises per week, the duration of each exercise and the intensity of the exercise to achieve the purpose of overload exercise. Developing muscle strength exercises for overload can be achieved by increasing the weight of the equipment, increasing the number of exercises or sets, or shortening the interval between each set of exercises.
The ten percent principle is a monitoring method that guides exercisers to both apply the principle of overload and avoid injury from excessive exercise. Its meaning is: the weekly increase in exercise intensity or duration of exercise should not exceed 10% of the previous week. For example, you continue to run for 60 minutes a day, the next week to overload the exercise, the duration of running should not exceed 66 minutes. Engage in other sports or increase the intensity of exercise should follow the principle of 10%.
Fourth, the principle of gradual and orderly progress
Physical exercise to enhance physical fitness, promote the role of health is gradual, gradually improve. The principle requires that physical exercise or the development of a physical health quality should gradually increase the exercise load. To get the ideal exercise effect, increase the exercise load should not be too slow or too fast. This principle is an important guarantee to maintain the motivation and desire for physical activity and to prevent sports injuries. It is important to remember that maintaining good physical fitness is an ongoing and lifelong pursuit. Maintaining a high level of desire and enjoyment of physical activity is a key factor in successfully completing this long journey, and your continued progress and psychological experience of success in physical fitness during your school years will play an important role in your ability to complete this long journey in the future.