1:02 p.m. - 2008-06-18
Consider the standard in result of building up body
Consider the standard in result of building up body
How to build up body?
This will vary with each individual, it is certain to be beneficial for improving physical power of resuming to build up body, the medicine is combined with fitness very effectively, but should pay attention to being appropriate. " Which kind of fitness way is taken, " from the viewpoint of doctor, the way is the most effective if should be the simplest building up body, but the way of building up body with older difficulty that it is unnecessary to take the variety, because can aggravate psychological burden like that, it builds up body to be so long as getting effective, make, achieve the goal of moving all over, make blood circulate smoothly, play badminton or run, run on foot quickly, health result that immunity strengthen on good terms in this way. "
Build up body result, want exercise for some time, could perceive, get. The embodiment of the result, can consider from several following respects:
1,Subjective feeling
If movement load is arranged suitably, the subjective feeling of the persons who do exercises should be energetic, physical power is plentiful, feel more comfortable, thirst for sports.
2,Perspiration amount
When movement load is suitable for, the human body can have little sweats or medium sweat. If load is too big, the organism is too tired, the persons who do exercises will be in a sweat, drenched all over. Certainly, the amount of the perspiration will look at the temperature, atmospheric pressure, wind speed and drink the water but make.
3,Mood
Mood is people's health " The barometer " ,Weigh a kind of subjective index that the human body bears the load situation at the same time. Generally speaking, the human body has need of the movement, when this kind needs satisfying, people will produce the good morale to experience.
4,Appetite
The human body is in the course of engaged in physical traininging, its energy consumption is very great. Generally speaking, if the physiological response is normal after the movement, the health status is good, people's appetite is very vigorous, the appetite will increase too.
5,Sleep state
If the health tempers load suitably, generally good in conformity with the sleep, sleep very heavily, it is less likely to dream, feel energetic after awakening, is in good work and should surge the state.
6,Working efficiency and viability
If strong in bearing and carry on one's shoulder or back suitably, will be full of vitality in working and living, the thought is centralized, thinking is quick, memory is clear, seek knowledge vigorously, adaptive capacity is strong, confident, viability is strong.
The above is a qualitative judgement. The objective and quantitative one judges the index is as follows,
7,Shape index
Adult's test of the shape index afterwards will be mainly as follows,
Enclose one degree of indexes: The arm encloses, leg enclosing, bust, waistline, buttocks. Generally speaking normal people, the aforesaid encloses degree the bigger, prove the more prominent the fat intensity is.
Substantiate one degree of indexes: Such as the body performance figure (BMI) (weight kg / height m2) ,18.5- 23 is normal, it is overweight, fat that greater than this value. And contrast the form, gram and hold index of fields lying fallow in rotation etc. in standard weight of height.
Body composition index: Such as measuring the pleat thickness of cover of position such as arm, carrying, belly, leg. Measuring the percentage of body fat of body, the man is greater than 20%, the daughter is greater than 30%, is the ultra limit of body fat.
8,Breathe, circulation function index
The cardiovascular index is mainly as follows, blood pressure ( 100- 140 / 60- 90It is normal that mmHg is) Heart rate, electrocardiogram, hemoglobin, fat of blood, cholesterol, level density lipoprotein,etc..
The lung function index is mainly as follows, vital capacity, most big lung person who keep in touch with, bust bad feeling suffocated, holding one's breath time,etc..
Measure the tired, function state that pulse can reflect the organism in the morning. If pulse remains stable or drops progressively in the morning, it is a good behaviour tempered; If morning pulse than with before a many 5 times /divide the above,tired, behavior where function drop.
Cardiovascular vessel sports are tested: Test of the heart work index. Movement way: 30 blow, squat 30 second ' Once / one second) . Heart work index =( P1+P2+P3- 200) /10 . Among them P1: It is pulse at the time of peace and quiet, P2: It is pulse * 4 of 15 seconds at once after sports, P3: It is pulse * 4 of 15 seconds after one minute after sports. Appraise: The smaller this index is, prove the better the cardiovascular function is.
9,Quality index
Usually in order to do exercises in number of times, duration, distance of movement,etc. as the test index. http://flyshy2008.zigblog.net/
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