Principles of Physical Exercise

Principles of Physical Exercise

(1) Principle of Appropriate Exercise: The principle of appropriate exercise entails that physical activity should possess a certain level of volume and intensity in order to achieve its intended effects. However, this intensity must not be excessive, as it could lead to a range of detrimental effects on the body. The timing and intensity of exercise depend on an individual's physical condition. Generally, it is advisable to limit each exercise session to a duration of thirty minutes to one hour. Just as quantity begets quality, attaining meaningful changes or enhancements in one's physical fitness through exercise necessitates a consistent and structured routine. For this purpose, a minimum of three sessions per week, no fewer than three times, is recommended, although daily exercise would be optimal.

(2) Principle of Persistence: The principle of persistence underscores the importance of maintaining regular physical exercise as an integral aspect of daily life. Sustaining the visible benefits acquired from physical exercise over the long term demands adherence to a disciplined, uninterrupted fitness regimen. Personal interests and passions can serve as drivers for individuals to elevate their physical fitness through effective and enduring exercise practices.

(3) Principle of Gradual Progression: The principle of gradual progression entails arranging exercise content, difficulty, timing, and load in a systematic and step-by-step manner, based on the principles of human physiological development and the concept of progressive overload. Through a process of continuous adaptation and adjustment, the body gradually strengthens, leading to an overall improvement in health.

(4) Principle of Comprehensive Training: The principle of comprehensive training emphasizes achieving a well-rounded and harmonious development of physical form, functionality, physical fitness, and psychological well-being through physical exercise.

Different forms of physical activity exert varying effects on the human body. Hence, exercise routines should encompass diverse activities, including aerobic exercise, strength training, flexibility exercises, etc., and should overcome the limitations of relying solely on a single activity or form.

(5) Principle of Individualization: The principle of individualization entails that exercise plans should be tailored to the individual, taking into account both personal factors and external environmental conditions. When defining exercise goals, selecting workout routines, scheduling exercise sessions, and determining exercise intensity, variations based on individual differences should be observed. Due to the influences of factors such as genetics, nutrition, environment, sleep, rest, stress, illness, injuries, living conditions, habits, and geographical location, the effects of exercise volume, timing, and type can vary among individuals. When engaging in physical activity, it is imperative to decide on the most suitable exercise routine based on personal physical condition, past exercise experiences, and exercise habits, and to formulate a workout plan that aligns with one's unique characteristics. Exercise need not conform to trends or comparisons with others; what suits one's own needs is ultimately the best approach.

It is advisable to undergo a physical examination at relevant institutions or fitness monitoring centers, where experts can design a personalized exercise plan tailored to individual needs. It's essential to meticulously evaluate one's sensations and the body's responses, continuously refining the exercise plan and making adjustments as necessary.