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Let's do the exercise together ! ! !

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Actually, beside healthy exercises, physical exercise and a healthy diet also can help you become more healthy.

In this page, you can learn some physical exercise to make you stronger. For diet, click here.

　

Physical Exercises

　

Training Principles

　

1. Overload Principle

Training must place a demand or overload on various body systems for improvement to occur.  Adaptations may include gains in muscular strength and endurance, stronger bones, connective issues and faster recovery rates.  As the body adapts to the increased load, more load needs to be added.  The training load can be controlled by adjusting the FREQUENCY, INTENSITY, and/or DURATION of exercise.

2. Progression Principle

For individuals to experience adaptations stimulated by the overload principle, training must be progressive.  If the training load is increased too suddenly or too quickly, the body will be unable to adapt and harm may result.

3. Individuality Principle

Individuals respond differently to the same training.  Heredity, maturity, diet, rest, and other personal and environmental factors may influence an individual’s ability and attitude towards training.

4. All-rounded Principle

Physical training should involve various body systems and body parts to ensure a well-rounded development of the individual.

5. Repetition Principle

physical adaptations of the body will not take place after a few practice sessions, repetitions of well-planned training must be carried out.

6. Specificity Principle

Adaptations to training are specific to the training mode and to the systems being trained.  So in order to get better performance in a physical task, one must first learn the physical requirements and characteristics of the task.

7. Reversibility Principle

Most of the adaptations stimulated by training are reversible.  When individuals stop training, they gradually lose the physiological qualities gained in previous training.  Individuals should therefore follow training programs that improve or maintain fitness level throughout the year.

　

　

Three Segments of Workout includes Warm-up, Main Exercise, & Cool-Down

　

1. Warm-Up

i) Purposes: improves performance and helps to prevent injuries.

                     ii) Activities: slow and gentle stretching, calisthenics, e.g. sit-ups, push-ups, easy jogging, sport-specific warm-up.

iii) Duration: 5 to 10 minutes.

iv) Intensity: until beginning to sweat; heart rate elevated to over 100 bpm (beats per minute).

               Note: duration and intensity of a warm-up should vary with the fitness level of an individual and the sport-specific requirements.

　

2. Main Exercise

Exercise during this segment should reach an intensity of Target Heart Rate (THR) as explained in a latter section.  Continuous and rhythmic activities that involve big muscle groups, such as jogging, running, swimming, and rowing.

　

3. Cool-Down

                i) Purposes: Prevent blood pooling in lower limbs so as to avoid dizziness and fainting; facilitate lactic acid removal from muscles.

ii) Activities: Brisk walking or easy jogging; stretching.

iii) Duration: 5 – 10 minutes.

Note: Continue with cool-down activities until you have stopped sweating profusely and until your heart rate has dropped

            to below  100 bpm.

General Exercise Safety Precautions

1. Stop exercise when you feel: nausea, dizziness, chest pain, persistent joint and muscle pain, excessive strain, and abnormal breathlessness.

2. Protect the normal curvature of the back while performing any type of exercise, especially those with weights.

3. Don’t hold breath when lifting weights.  Breathe out on muscular exertion and breathe in during recovery.

4. Drink water and other fluids to replace fluid lost through prolonged exercise in hot weather.

5. You should seek doctor’s advice before engaging in vigorous exercise if you have ‘hypokinetic diseases,’ such as coronary heart disease, high blood pressure, and diabetes.

　

Information from Hong Kong Baptist University

　

Examples of Physical Exercise

Software download

     

Push Up Shoulder Press
     
Video Video
  1. Keep the whole body in a straight line.
  2. Bend elbows until 90 degrees when pressing down
  3. Breathe in when pressing down, breathe out when pushing up
  1. Pick up two heavy bags on each hand.
  2. Raise two up to the level of shoulder.
  3. Return to the starting position.
Step Stairs
  
Video
  1. Use a small chair as a "step"
  2. Step up and step down the "stair".

　

　

　

　

　

　

　

　

　

Exercises in the Park

　

Actually in the park, you may find some interesting facilities to lead people to do some simple exercise. next time when you go to the park near your home, don't forget to use them !

　

         

Have you seen this things before ?

　

　

　

BUT . . .

Don't Forget Having a Healthy Diet ! ! !

　

　

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