Whether it is physical exercise or sports training, there is a question of rationally arranging exercise. In mass sports, the effect of exercise is often determined by the amount of exercise. Because the amount of exercise is too small, it can easily be taken down without mobilizing the potential of the internal organs, and thus the purpose of improving the function of the internal organs cannot be achieved, and thus the effect of exercise is minimal. On the contrary, if the exercise is too large, there is a lack of necessary rhythm in the arrangement, and if it goes on, it will exceed the limit of the human physiological load not only fails to enhance the physical exercise purpose, but also has an adverse effect on the health of exercisers, and Affect learning or work. How to arrange the amount of exercise is considered to be appropriate ? Generally you can use objective physiological indicators and exercisers' subjective feelings to analyze, you can know whether the exercise is appropriate.
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Determination of Objective Physiological Indicators: Current indicators include pulse, blood pressure, weight, vital capacity, electrocardiogram, urinary protein, hemoglobin, and other indicators before and after exercise.
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Measuring the pulse is the easiest and most convenient indicator of the condition of the body. If the pulse at rest is gradually reduced or unchanged compared to the past, it indicates that the body responds well, the exercise rate is appropriate, and there is still potential. Normal variation width of the pulse per minute from 2 to 6 times. If the pulse rate exceeds 10 beats / minute or more, it indicates that the body's reaction is not good. If there is no disease or other reasons, it means that the exercise is too large and should be adjusted.
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The normal blood pressure range at rest should be within 10 mm Hg and the body weight should not exceed 0.5 kg. If the blood pressure rises significantly, the vital capacity decreases significantly and the weight continues to decrease, and the reduction is more than 1/30 of the normal body weight , indicating that the exercise capacity may be improperly arranged and should attract attention.
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Urine protein is also a commonly used indicator to assess the suitability of exercise. The amount of urinary protein can be measured continuously after training or the next morning, if the training starts at an increased level and then gradually decreases, indicating that exercisers are not adapting to exercise and adapting to exercise is a good phenomenon. If they increase at the beginning, then the quantity will not only decrease, but will gradually increase and the recovery will be slow. This shows that the body is not adapting and the amount of exercise arranged should be adjusted in time.
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Subjective feeling: The content includes self-feeling, sleep, appetite, exercise desire and so on. If you feel good after exercising, energetic, vigorous, sleep well, eat well, and would like to participate in sports. After exercise, the muscles have mild soreness and fatigue, but after a rest of the night, the next morning can be returned to normal, indicating that the exercise is arranged properly. If you feel depressed after exercise, the whole body power, chest pain and sensation in the liver area, drowsiness, feeling tired after exercise, sleep well, eat not fragrant, easy to sweat, do not want to practice, then explain The amount of exercise needs to be adjusted properly.
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