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Explain first, in this article, I disassemble my fitness into a professional fitness for the purpose of improving physical fitness. And amateur exercise to maintain your physical fitness.

We all know that the process of improving physical fitness is to stimulate in exercise, to recover during rest, and to grow in the diet. Among them, sports stimulation is the foundation, and whether stimulation is effective means that physical fitness can be improved.

The difference between professional fitness and amateur exercise is the level of exercise quality, whether the exercise reaches the maximum stimulation, the specific criteria have the following four points.

I. Muscle soreness

This may give us the most common motor symptoms. Some people are always worried that muscle soreness will be excessive. In fact, this is precisely the specific performance of the movement.

(1) Principles of muscle soreness

Muscle soreness, delayed soreness and immediate soreness, delayed soreness is mainly neuroprotective, As we did after the injury, I didn’t feel it at the time. It was very painful after a while.

The immediate soreness is mainly due to the accumulation of lactic acid after anaerobic metabolism. The anaerobic exercise refers to the instantaneous force of the muscles, and the oxygen is too late to participate in the metabolic movement, not the hernia.

(2) Use of muscle soreness

Muscle soreness is generally used in fitness training or muscle training. The stronger the muscle soreness, the more effective the strength training is.

Of course, muscle soreness usually does not exceed one week. If it is more than one week, it is excessive damage.

Second, joint fever

Joint fever can also be used as a way to judge whether exercise is effective. Joint fever often means complete activation of joints. At this time, joint stability is Significantly enhanced.

(1) Principles of joint fever

Joint fever is caused by continuous joint activity. There are two main reasons, namely, joint activity. Promote local blood circulation, which brings heat.

On the other hand, it is the heat generated by the friction between the joint and the synovial fluid. This part is the vast majority, just like the car engine heat.

(2) Use of joint fever

When warming up, judge whether the joint is out of stiffness, and judge whether it can perform high-intensity exercise, it is necessary to make the joint slightly Warm feeling. For example, before the squat warming up, the standard of our judgment is the warmth of the knee joint.

There are also sports such as yoga and street fitness. Because of the relative dependence on the joints, the effective way to judge the movement is the joint burning sensation. For example, when training in Russia, the elbow joints tend to have a strong burning sensation.

Three, effective heart rate

We have heard the term effective heart rate when we lose weight. The effective heart rate of fat burning is above 120, and the fat burning effect is the fastest. But effective heart rate is not exclusive to fat burning training.

(1) Principle of effective heart rate

The blood plays a role in transporting oxygen, and our exercise increases the consumption of oxygen, which causes blood flow. Speed ​​up, and the blood flow rate depends on the frequency of heart beat, which is the heart rate.

High heart rate exercise will broaden blood vessels, increase hemoglobin count, and strengthen blood oxygen and transport capacity, thereby improving our overall athletic ability.

(2) Principle of effective heart rate

In addition to the application of weight loss in the heart rate, most of the applications are in physical training programs. Physical fitness means comprehensive physical fitness, such as common The long-distance running and so on, as well as the more unusual CrossFit sports belong to this field.

To be effective in physical training, it is necessary to maintain an effective heart rate above 120.

The above is the three methods to determine whether the sport has quality. Of course, it is not that every professional training must meet these conditions.

Some sports that do not meet these conditions can still be used to improve physical fitness by accumulating capacity.

Strong fitness.

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