First, the charm and significance of sports
Sports cover many events, which can not only enhance physical fitness, but also have a positive impact on mental health and play an important role in life.
The charm of sports first lies in its ability to enhance physical fitness. Through the exercise of various sports, we can improve the cardiopulmonary function, strengthen muscle strength, improve endurance and flexibility. For example, running can enhance heart and lung function, weightlifting can enhance muscle strength, and yoga can improve the flexibility of the body. The improvement of these physical qualities not only helps us to better cope with various challenges in daily life, but also reduces the risk of illness.
At the same time, sports also have a positive impact on mental health. It can relieve stress and anxiety and improve emotional state. When we do sports, the body will secrete neurotransmitters such as dopamine and endorphin, which can make people feel happy and relaxed. In addition, sports can also enhance self-confidence, improve attention and concentration, and promote social interaction. By participating in sports activities, we can make new friends and enhance our social skills and cooperation spirit.
In life, sports play an important role. It is a condiment and pressure reducing valve in our life, which can let us get rid of the tedious daily affairs temporarily and reshape ourselves in the challenge. A wonderful game can divert our attention and let us get rid of the pressure in life for the time being. Sports is also a social way. People come together, get to know each other and become friends because they like a star, support a certain team, like a certain sport and participate in a certain game.
In a word, sports have unique charm and significance, which can not only enhance physical fitness, but also have a positive impact on mental health and play an important role in our lives.
Second, the benefits of sports to the body
(A) improve immunity
Exercise can improve the body's immunity, because physical exercise can increase the total number of immune function cells. When we exercise, our body's temperature will rise, which helps to enhance the phagocytic effect of cells on viruses and bacteria. For example, strength training includes squat, bench press, hard pull and other exercises. It is high-intensity and moderate-frequency training, which is helpful for improving muscle strength and enhancing immunity. Aerobic training, such as Tai Chi, jogging and square dancing, is low-intensity, high-frequency and long-time training, which is also helpful to improve muscle endurance, cardiopulmonary function and body immunity. As the safest exercise method, brisk walking should last for 30 minutes every day, which can adjust immunity, improve disease resistance and speed up recovery after illness.
(B) improve cardiovascular function
Physical exercise can greatly improve the function of cardiovascular system and improve the working quality of various organs of the body. Proper exercise is an effective way to improve cardiovascular function. For most people, aerobic exercise is the best choice to improve cardiovascular health, such as brisk walking, jogging, cycling and swimming. Exercise intensity should be gradually increased to avoid excessive fatigue or injury. In order to get the best effect, it is suggested to keep a certain exercise frequency. During exercise, pay attention to keep deep breathing, which will help to increase oxygen intake. If you have any health problems, please consult a doctor or a professional fitness coach before you start exercising, and make a personalized exercise plan according to the specific situation.
(3) Enhance skeletal muscle function
Exercise can stimulate muscles and enhance muscle strength and endurance. If you want to get good exercise for skeletal muscle, you need to do proper weight-bearing training and reasonable nutrition collocation. The best exercise method is strength training, which is to do the maximum impact training relative to the body to destroy skeletal muscle cells, so that skeletal muscle cells gradually have to produce physiological hypertrophy due to stress stimulation. Skeletal muscle exercise should have a healthy and comprehensive plan. Equipment and strength exercise are based on aerobic exercise, and further non-oxidation training is carried out on body muscles, and its exercise effect and function are more obvious. By means of equipment exercise, you can exercise your target muscle group, and after exercise, the target muscle feels tired, indicating that the exercise is in place. At the same time, we should pay attention to the combination of diet and nutrition, strengthen the supplement of dietary fiber and vitamin protein, reduce the intake of high-oil and high-sugar foods, and maintain healthy eating habits.
Third, the positive impact of sports on mental health
(A) to reduce stress and anxiety
Sports can effectively reduce stress and anxiety. When we are faced with all kinds of pressures in life, our bodies will secrete some stress hormones, such as cortisol. Exercise can prompt the body to release neurotransmitters such as endorphins, which are called "happiness factors" and can relieve tension and negative emotions. For example, in a fierce boxing exercise, hands, feet and brains are used together. In the process of thinking and executing actions quickly, the cerebral cortex nerves are in an excited state, and their observation becomes more acute, and their thinking is clear and active. At the same time, boxing can provide enough blood and oxygen for the brain, enhance thinking ability and memory, promote blood circulation, improve metabolic rate and help relieve stress.
(B) improve mood
Exercise plays a significant role in improving mood. Exercise can promote the body to secrete neurotransmitters such as dopamine, which makes people feel happy and relaxed. Take a walk in spring, for example, which is a kind of gentle aerobic exercise, which can balance physical and mental stress and soothe anxious mood in time. Walking for more than 30 minutes at a time and 3-4 times a week can enhance the learning function of the brain and make the attention more concentrated. In addition, swimming is also a good exercise. When people exercise in the water, all organs participate in it, and the blood circulation is accelerated to supply more nutrients to the sports organs. When swimming for 20 minutes, the brain can secrete endorphins, which can make people have a good mood and reduce physical and mental stress.
(C) enhance self-confidence
Self-confidence and self-esteem can be enhanced by achieving sports goals. Exercise is a journey without an end. Set clear goals for yourself. In the process of achieving the goals, every little progress is an affirmation of self-ability. For example, complete the first pull-up challenge, complete a certain number of push-ups within the specified time, and so on. These achievements will make people feel proud, thus improving self-confidence and self-esteem.
(D) improve attention and concentration
Physical exercise can promote cerebral blood circulation and improve attention and concentration. When we do physical exercise, our heart will speed up and the blood flow rate will speed up, so that the brain can get more blood supply. For example, regular physical exercise can stimulate the metabolism of the brain and increase the connection between nerve cells, thus improving the thinking and memory ability of the brain and making the attention more concentrated. Some sports that require decision-making, such as team games (football, hockey, etc.), may be particularly beneficial to the body's concentration, because in these types of sports, the brain is also involved.
(5) Promote social interaction.
Sports can increase social opportunities and improve interpersonal relationships. Physical exercise in schools is mostly in the form of group activities, which provides opportunities for students to communicate. In sports activities, participants form a special social group through their contact with each other in activities. For example, through the Internet, you can expose your own sports videos and feelings, share them with friends, and find like-minded partners. Offline sports socialization is also very important, such as kayaking, team ice-breaking warm-up, operation training, launching experience and other links, which can enable participants to communicate and understand each other and strengthen the connection between people. Sports provide a "sky" for all sports lovers to release their youth and enthusiasm, and create opportunities to understand, respect and be understood and respected by others.
(6) improve the quality of sleep
Sports can make people tired, help them fall asleep and improve their sleep quality. Proper exercise can consume physical strength and make the body feel tired, thus making it easier to fall asleep. Studies have shown that exercise can regulate the body's biological clock and make it easier for the body to fall asleep at night. For example, doing simple and easy-to-operate exercises for about half an hour every day, such as skipping rope, aerobics, swimming, walking and playing table tennis, can improve the quality of sleep. However, we should pay attention to exercise time and avoid high-intensity exercise near bedtime, so as to avoid excessive excitement affecting sleep.
Fourth, the correct way to carry out sports
(A) select the appropriate project
People with different constitutions are suitable for different sports. People with thin body, less fat, insufficient muscle strength and poor physical strength can start with walking, brisk walking, jogging, aerobic yoga and other exercises to gradually enhance their physical strength and muscle strength. Some people look thin but have a lot of fat, which is suitable for walking, climbing stairs, skipping rope, hula hoop, swimming and other sports to promote fat burning. People whose weight is within the standard range, but whose hips, arms and abdomen to thighs are over the standard, can participate in any exercise as long as there is no problem with muscles and joints. If the height is less than 1.70 meters or 1.65 meters, it is not suitable to choose basketball, volleyball, football and other sports that require high physical fitness. You can choose gymnastics, skills, boxing, Sanda and other projects. When choosing sports, we should also consider personal interests, so as to stick to it better.
(2) Do warm-up and stretching.
Warm-up can be done by paddling with backward oblique steps, slowly shaking the hips and raising the knees, etc. to make the body active, improve the flexibility of each joint and relax the muscles. Warm up for at least 5-10 minutes for small to moderate intensity exercise, such as jogging, jumping, etc., so that the heart rate rises slowly and the body temperature rises. Stretching can be done after the exercise, such as eagle supine, scissoring legs, leg swinging and other actions, which can effectively relieve muscle soreness, keep blood vessels unblocked, and let the body recover as soon as possible. Stretch for at least 10 minutes to calm the heart rate and body function.
(3) Control the intensity and time of exercise
The intensity of exercise should be selected according to individual circumstances, and can be monitored by means of self-feeling, bull's-eye rate, metod and so on. The self-feeling of low-intensity training is very relaxed, the bull's-eye rate is 57%-64% * the maximum heart rate, and the Met value of young people (20-39) is < ＜4.8MET；; Middle-aged people (40-64) are < 4 met; Older people (65 years old and above) are < ＜3.2MET. Moderate intensity training makes me feel a little relaxed. The bull's-eye rate is 64%-76% * the maximum heart rate, and the Met value of young people (20-39) is 4.8-6.0MET；. Middle-aged people (40-64) are 4-6MET；; The elderly (65 years old and above) are 3.2-4.8MET. The training with greater exercise intensity makes me feel a little tired, with the bull's-eye rate of 76%-96% * the maximum heart rate and the Met value of young people (20-39) of 7.2-10.2MET；; Middle-aged people (40-64) are 6.0-8.5MET；; The elderly (65 years old and above) are 4.8-6.8MET. Exercise 3-5 times a week for 30-60 minutes each time. If physical conditions permit, it is better to keep exercising every day, but on the premise of small amount of exercise and conscious fatigue.
(D) Master the correct sports skills
Learning and mastering sports skills can be roughly divided into four processes: understanding the generalization process of sports skills, understanding the differentiation process of sports skills, mastering the consolidation process of sports skills, dynamic stereotypes and action automation. It is necessary to clearly understand the correct technical movements, show them through muscle activities, gradually master the movements, practice them repeatedly, make the movements more accurate and precise, and finally achieve the degree of automatic completion of perfect technical movements. You can consult a professional coach or attend a training course, and learn sports skills seriously to avoid injury due to improper skills.
(5) Pay attention to diet and rest.
When carrying out fitness activities, we should ensure nutrient intake and choose high-quality protein foods, such as eggs, milk, lean meat, fish and chicken, to provide energy for the body. Eat more fresh vegetables and fruits and supplement vitamins and trace elements. Eating oats in moderation can stimulate muscle growth. At the same time, we should pay attention to controlling the amount of exercise to avoid physical overload. Ensure adequate sleep and rest, so that the body has time to recover and repair. It is recommended to sleep for about 7-8 hours every day, sleep regularly, sleep at a fixed time, sleep at 10-11 pm, and the difference between sleep time points should not exceed 30 minutes.
V. Famous sports events
(1) FIFA World Cup
The FIFA World Cup is a football event with the participation of national teams all over the world, which symbolizes the highest honor in football and has the greatest popularity and influence. The global TV audience exceeds 3.5 billion. The World Cup has attracted many dignitaries and royal family members to watch it in person, such as German Chancellor Angela Merkel, British Prime Minister David Cameron, Italian President Napolitano, French President Hollande, UN Secretary-General Ban Ki-moon and other royal family members from various countries, such as Queen Elizabeth II of Britain and King Juan Carlos of Spain. The direct economic effect of the World Cup to the host country is immediate. In 1982, Spain earned as much as $6.3 billion in tourism revenue because of hosting the World Cup, and in 2006, the World Cup in Germany brought direct economic income of $11 billion to $12 billion to Germany. Twenty-three teams have won championships in history, with Real Madrid winning the most (14 times), followed by AC Milan winning seven times, Bayern Munich and Liverpool winning six times, Barcelona winning five times and Ajax winning four times.
(2) Olympic Games
The Olympic Games is a four-year comprehensive sports event in the world, which originated from ancient Greece more than 2,000 years ago, with 206 participating countries and regions. Olympic Games are divided into ten Olympic Games: Summer Olympic Games, Summer Paralympic Games, Winter Olympic Games, Winter Paralympic Games, Summer Youth Olympic Games, winter youth olympic games, World Special Summer Olympic Games, World Special Winter Olympic Games, Summer Olympic Games for the Deaf and Winter Olympic Games for the Deaf. During the Olympic Games, various countries and regions use sports to communicate with each other's cultures and learn from each other's sports skills, with the aim of encouraging people to keep playing sports.
(3) wimbledon championships
Wimbledon championships has a history of more than 100 years, and it is the oldest and most prestigious tennis tournament. It is held in June or July every year, attracting the attention of tennis lovers all over the world. Wimbledon championships, usually held in June or July, is the third event of the annual Grand Slam tennis tournament, ranking behind the Australian Open and the French Open and before the US Open, and the only grass competition among the four Grand Slams. The whole event usually lasts two weeks, but it will be delayed by rain. Men's singles, women's singles, men's doubles, women's doubles and mixed doubles competitions are held simultaneously in different venues. Wimbledon also hosts youth competitions in men's singles, women's singles, men's doubles and women's doubles. In addition, Wimbledon also holds a special invitational tournament for retired players. Federer, the king of Switzerland, won the men's singles championship eight times, which is the player who has won the Wimbledon men's singles championship the most times so far. In women's singles, tennis star Navratilova won the championship nine times, while serena Williams and Graf both won the championship seven times. In 2023, Wimbledon will be held from July 3 to July 16, and the total prize amount of this year's Wimbledon has reached a record high, reaching 44.7 million pounds.
(4) Tour de France
The Tour de France is a famous cycling race. Since 1903, it has been held every summer, mainly in France. It is a great event in cycling. The Tour de France is a multi-day race, which usually starts at the beginning of July every year. It has 21 stages and lasts for 23 days, with a total length of about 3,200 kilometers. In recent decades, there are 21 Tour de France stages with a total mileage of about 3,540 kilometers. The Tour de France is divided into individual time trial and group competition according to the competition form, and divided into flat stage and mountain stage according to the competition road, with an altitude of up to 2200m. The 2024 Tour de France will be held from June 29th to July 21st, 2024. It will be held in Florence, Italy, which is the 26th overseas tour de France. This competition will pass through four countries: Italy, San Marino, Monaco and France. In 2024, the Tour de France has 8 flat-level stages, 4 hilly stages, 7 mountain stages and 2 individual time trials. The total mileage of the Tour de France in 2024 is 3,405.6 kilometers, and the accumulated climbing height is 52,230 meters, of which the bonet Pass in the Alps is 2,802 meters above sea level, which is the highest point of the Tour de France in 2024.
(V) UEFA Champions League
The UEFA Champions League is an annual football competition hosted by union of european football associations, representing the highest level and honor of European club football. It is recognized as the most influential and highest-level club event in the world and one of the highest prize-winning football and sports events in the world. The European Champions League was formerly known as the European Champions Club Cup, which was founded by UEFA in 1954, and was renamed in 1992. Although the Champions League has been revised many times, the records since the establishment of the tournament have never been counted separately, and the old name "European Club Champions Cup" remains on the championship trophy. Twenty-three teams have won championships in history, with Real Madrid winning the most (14 times), followed by AC Milan winning seven times, Bayern Munich and Liverpool winning six times, Barcelona winning five times and Ajax winning four times.
(VI) World Formula One Championship
Formula One World Championship, referred to as "F1" for short, is the highest level racing competition in the world, with 60 billion viewing times every year. It is also called the three major sports events in the world together with the Olympic Games and the World Cup. F1 race can be said to be a collection of high technology, team spirit, wisdom and courage of drivers. F1 is the top race in motor racing. The overall arrangement throughout the year, the race organization of each race, team work, TV broadcast and other aspects are all in good order, and the F1 world has been rectified very soundly. From 1894 (Paris to Lyon) to 1900, the word "equation" did not appear in F1. At that time, the car race was very simple, and it was just divided into groups according to the combustion method (gasoline engine and steam engine) and the number of seats. At that time, cars had at least two seats, and it was not until the late 1920s that single-seat racing cars appeared. In 1950, the FIA held the first World Championship, and it has been held until today.
Six, the types of sports
(a) track and field, ball games and other conventional events
Track and field events, including sprint, long-distance running, long jump, high jump, javelin and so on, are one of the most basic sports. Among them, sprints, such as 100 meters and 200 meters, require athletes to burst into strong speed and strength in a short time. Long-distance running tests the endurance and perseverance of athletes, such as marathon, with a total distance of 42.195 kilometers. Participants need to run continuously for several hours.
As the largest sport in the world, football has a broad mass base. A football match is played by two teams, each with 11 players. Players need to use various skills, such as passing, dribbling and shooting, to kick the ball into the opponent's goal. Basketball is also a popular sport. There are five players on each side of the game, and they score points by dribbling, passing and shooting. Volleyball needs tacit cooperation among team members, and wins the game by serving, catching and spiking.
(2) Dangerous sports business activities
Skydiving is a challenging sport. Participants jump from the sky and land safely with the help of parachutes. Parachute, on the other hand, adds a power device on the basis of parachute and can fly freely in the air. Gliding sports include paragliding, glider and hang gliding, which let people experience the feeling of soaring in the air. Adventure sports, such as mountain climbing and rock climbing, require participants to have good physical and psychological qualities.
Taking mountaineering as an example, climbers need to face the challenges brought by harsh natural environment and high altitude. The world-famous Mount Everest attracts many mountaineers to challenge themselves every year. Rock climbing requires athletes to climb on vertical rock walls to test their strength, skills and courage.
(3) Other projects
Badminton is a sport for all ages. Both sides hit the badminton back and forth by hitting the ball, so that the other side can't catch the ball to win. Gymnastics includes rhythmic gymnastics, trampoline, etc. Athletes show their flexibility and strength through graceful movements and difficult skills. Wushu, as a part of traditional culture in China, has rich types and schools, such as Tai Ji Chuan and Shaolin Boxing, which can not only strengthen the body, but also inherit the culture.
(four) professional training projects with high technical requirements.
Archery requires athletes to have accurate aiming ability and stable psychological quality. In archery competition, athletes need to hit the target from a certain distance, and the higher the number of rings, the better the result. Boxing is a fierce antagonistic sport, in which athletes attack each other by punching and at the same time avoid each other's attack. Fencing is divided into foil, epee and sabre. Athletes wear professional equipment and use different skills to fight.
(5) The classification of the movement pyramid
Basic physical activities, such as shopping and cleaning. These seemingly ordinary activities can actually play a certain exercise role. For example, walking when shopping can increase the amount of physical activity, and bending and stretching when cleaning can also exercise muscles. According to statistics, more than 30 minutes of basic physical activity every day can effectively improve the body's metabolic rate.
Stretching, including stretching, yoga, etc. Stretching can increase the flexibility of the body and reduce the risk of muscle soreness and injury. Yoga helps people relax and improve their balance and coordination through various postures and breathing methods. Studies have shown that regular stretching exercises can improve the posture of the body and prevent chronic diseases.
Aerobic exercise plus leisure exercise, such as playing ball games and climbing mountains. Aerobic exercise can improve cardiopulmonary function and enhance physical endurance. Playing basketball, badminton, etc. can exercise reaction ability and teamwork spirit. Mountain climbing can make people close to nature and exercise at the same time. Generally speaking, aerobic exercise 3-5 times a week for more than 20 minutes each time can effectively improve your health.
Strength exercises, such as crouching, flat support, etc. Strength training can enhance muscle strength and increase basal metabolic rate. Half squat and flat support are common strength training movements, which can exercise legs and core muscles. Strength training should gradually increase the load according to individual conditions to avoid injuries caused by overtraining.
Static activities, such as reading books and playing games. Although the intensity of static activities is the smallest, long-term static activities will have adverse effects on health. Therefore, we should try to shorten the time of static activities and stand up and move every hour or so. For example, you can simply stretch or walk a few steps to promote blood circulation.
