Spare time, to maintain health, we often to sport. Not to do, the body is healthy, there is a standard. Besides choose right sport,after the sport state of the body, can measure the effect of Fitness! Look at the bottom of the article,to see whether you Fitness effective?
1, subjective feeling
appropriate exercise, then the subjective feeling of exercise should be full of energy, physical plenty, eager campaign.
2, amount of perspiration
When appropriate exercise, the body perspire slightly or moderate sweating. If the load is too large, too much fatigue the body. Of course, the number of perspiration even as the temperature, pressure, wind speeds, as well as of the drinking water.
3, emotional
Emotional health is the label. In general, the needs of the body with movement, when such needs are met, people will have a pleasant emotional experience.
4, appetite
Engaged in physical activity in the human body, its energy consumption is significant. Generally, you had enough of the campaign, appetite is very strong, and food will also increase.
5, sleep
If the appropriate physical training load, the general should sleep well, sleep is very heavy, dream less, wake up and feel energetic, in good work and stress.
6, work efficiency and life skills
Fitness load if appropriate, in the work and life will be energetic, concentrated thinking, quick thinking, memory clarity, adaptability, confidence, ability to live.
7, body shape indicators
Body mass index (BMI) (weight kg / height m2), 18.5 ~ 23 for the normal, larger than this value for overweight and obesity. There are height table weight, Quetelet index.
8, respiratory, circulatory function indicators
Cardiovascular indicators are: blood pressure (100 ~ 140 / 60 ~ 90mmHg is normal), heart rate, electrocardiogram, hemoglobin, lipids, cholesterol, and other high-density lipoprotein.
Indicators of lung function are: vital capacity, the largest volume of pulmonary ventilation, chest bad breath, breath-hold time.
Morning pulse measurement can reflect the body’s fatigue, functional status. If the morning to maintain the stability of the pulse or steady decline, is a good exercise performance; morning pulse if more than 5 times / min or more, is the fatigue, the decline in the performance of functions.
Cardiovascular exercise test: cardiac work index testing. Exercise: 30 seconds from squatting 30 times (1 times / 1 sec). Cardiac work index = (P1 P2 P3-200) / 10. Which P1: the pulse of the time for quiet, P2: for 15 seconds immediately after exercise the pulse × 4, P3: one minute after exercise for 15 seconds after the pulse × 4. The smaller the index shows that the better cardiovascular function.
