At present, daily exercise has become an indicator of people’s health and quality of life. However, many people have the enthusiasm to exercise, but the lack of scientific exercise methods, there is always a “practice is better than not practice, more practice is better than less practice” of the wrong point of view. In today’s article, Bone Matters will ask the specialized sports medicine experts to teach you how to exercise scientifically. First, “weekend exercise” is not recommended Weekend exercise refers to the usual sports opportunities, the use of the weekend to exercise a way of surprise. With the accelerated pace of life, many people use the double holiday for concentrated fitness exercise to make up for the lack of weekday exercise. Most of these people are working people and students, usually busy with work and study, no time to exercise, and had to put a week’s worth of exercise backlog in the weekend to carry out. Experts pointed out that usually in the “zero movement” state, the weekend suddenly strenuous exercise exercise will not only disrupt the physiology of the human body and the balance of the organism, and fitness is ineffective, not conducive to health, and even cause bodily harm. This mode of exercise is not advocated, to change. Second, aerobic exercise is the most appropriate in terms of public fitness, exercise is to enhance physical fitness, health and fitness activities. This fitness as the goal of exercise mainly aerobic exercise. Usually, aerobic exercise means that the oxygen inhaled during exercise can meet the needs of human movement. When doing aerobic exercise, the body does not produce lactic acid accumulation, heart rate and respiration remain in a stable state, the duration of exercise is long, safe, fat consumption, is conducive to improving the function of the cardiovascular system, has the effect of fitness, health, rehabilitation, is a popular, simple, safe, free and effective fitness activities. Third, “morning exercise” and “evening exercise” which is better? For this problem, has been said differently. Some people believe that the morning is the best time for exercise and fitness, some people believe that the evening is the best time for exercise and fitness, different groups of people have different ways of exercise, so, whether it is accustomed to “morning exercise”, or choose “evening exercise”, as long as you take out a fixed period of time for Fitness can be, where suitable for their own health status of the time period is the best time period for exercise. Fourth, the daily exercise intensity of choice 1, the frequency of exercise fitness activities 5 days a week exercise is good. Because exercise for health is not any storage effect, an exercise to enjoy a lifetime is unrealistic, if you stop exercising or interval time is too long, the effectiveness of its exercise will quickly fade. Therefore, exercise should be frequent, exercise to continue. If you want to stay healthy, exercise at least 5 days a week; if in order to lose weight, it is best to exercise every day; if the work, study is too busy, weekly exercise can not be less than 3 days, this is the exercise to promote the health of the minimum, otherwise “three days fishing, two days of sunshine nets” is difficult to get good results. 2, exercise time fitness activities every day exercise 30 minutes is appropriate. Before each exercise with 5-10 minutes to do warm-up activities, full activity to open the body to meet the needs of exercise, prevention of sports injuries; and then fast walking, jogging, playing ball, jumping, dancing or practicing strength for 30 minutes, and then finally 5-10 minutes to do relaxation activities, to do a variety of pulling activities to slow down the muscle pain, so that the organism slowly to be calmed down. Expert advice: exercise time is too short to achieve the effect of exercise, exercise time is too long easy to produce fatigue, to choose a scientific time period. 3, the intensity of exercise Healthy people can use the method of measuring the pulse to understand their own exercise intensity, the rehabilitation of people can use the subjective feeling of the method to control the intensity of exercise. (1) Pulse measurement method, that is, the exercise intensity is controlled within the range of the target heart rate “target heart rate = 170 – age”. If the pulse rate after exercise exceeds the calculated value by more than 5 times, it means the intensity is on the high side, and below this value, it means the intensity is on the low side. (2) Subjective Feeling Measurement Method When exercising, “I feel a little breathless, but I can still talk” is moderate intensity; when exercising, I feel breathless and cannot talk, the intensity is too high, so I have to reduce the intensity; when exercising, I don’t feel breathless at all, the intensity is too low, so I have to increase the intensity. The standard for daily exercise in China is: “Exercise at least three days a week, exercise at least 30 minutes a day, exercise at moderate intensity each time.” This standard can only be achieved in order to obtain the effectiveness of health promotion. To this end, in the exercise exercise must be done, regulate the “exercise exercise dose” to be measured; to develop the habit of exercise to be consistent, in order to improve the quality of life to be safe exercise, daily exercise exercise can become the promotion of human body’s mobility and maintain the driving force of health. Summary: the benefits of sports exercise on the body is self-evident, love and care for the body any time to start is not too early, participate in exercise any time is not too late. “Life lies in sports, sports should be scientific”. Exercise is a “double-edged sword”, scientific exercise can achieve fitness, health purposes; and blind exercise is harmful to the body, jeopardizing health.