What are the basic requirements for sports and fitness

The basic requirements for exercise and fitness include gradual progress, scientific training, reasonable diet, adequate rest, and long-term persistence. Sports and fitness need to be planned based on individual physical fitness and goals, avoiding injuries caused by overtraining, and combined with balanced nutrient intake and sufficient sleep to achieve ideal results.

First, gradually increase the intensity of exercise from low to high. For first-time fitness enthusiasts, they can choose low-intensity aerobic exercises such as brisk walking and swimming, and then increase strength training after adaptation. The weekly increase in exercise should not exceed 10%. Suddenly increasing the amount of exercise can easily cause muscle strains or joint injuries. People with a larger weight base need to pay more attention to protecting their knee joints and avoid high impact exercises such as skipping rope and climbing stairs.

2. Scientific Training

Each training session should include three parts: warm-up, main body exercise, and stretching. The recommended warm-up time is five to ten minutes. Strength training requires mastering the correct posture for exerting force, such as keeping the knee no higher than the toe when squatting deeply and keeping the back straight when stiff. Aerobic exercise requires controlling heart rate within the target heart rate range, which can be monitored through a fitness bracelet. It is recommended to conduct three to five different forms of cross training per week.

III. Reasonable diet

carbohydrates and proteins should be supplemented in a timely manner before and after exercise. Consuming foods such as bananas and whole wheat bread within 30 minutes after exercise can help with recovery. Daily diet should ensure high-quality protein intake, such as chicken breast, egg white, etc., and be accompanied by sufficient amounts of vegetables and fruits. People who lose weight should control their total calories, while those who gain muscle should increase their calorie surplus appropriately.

4. Adequate Rest

After training the same muscle group, a recovery time of 48 hours is required, and the recovery period for large muscle groups may be as long as 72 hours. Ensure seven to eight hours of high-quality sleep every day, and the deep sleep stage is a critical period for muscle repair. When persistent muscle soreness and increased fatigue occur, training should be stopped immediately and rest for two to three days.

5. Long term persistence

Fitness effects usually take four to eight weeks to manifest, and a weekly fixed exercise plan should be established and progress recorded. Periodic goals can be set, such as losing two kilograms per month or increasing squat weight by five kilograms. When encountering platform issues, you can adjust your training plan, but don't give up easily. After developing exercise habits, fitness can gradually be integrated into daily life.

Sports and fitness require personalized plans based on age, health status, and personal goals. Middle aged and elderly people should focus on flexibility and balance training, teenagers can strengthen explosive power exercises, and postpartum women should pay attention to the recovery of core muscle groups. Regardless of the exercise method chosen, it is important to follow the body's feedback and stop immediately if discomfort symptoms such as dizziness and chest tightness occur. It is recommended to regularly undergo professional tests such as body fat percentage and muscle mass, and adjust fitness plans in a timely manner. Maintaining a positive attitude and viewing exercise as a long-term investment in health rather than a short-term task is the key to truly reaping the benefits of fitness.