Teach you aerobic exercise tips

Teach you aerobic exercise tips

Self-test exercise intensity during exercise.

“With your own personality” during exercise, if you can say a complete sentence with a normal rhythm, and you can maintain breathing evenly, it means that you are in aerobic state. If you breathlessly indicate that your body is hypoxic, you should slow down.

  1.

Test exercise intensity before exercising.

During aerobic exercise, the exercise intensity is composed of the maximum exercise heart rate and a heartbeat training belt, which is a reasonable heartbeat range at an appropriate exercise intensity.

Calculation method of maximum heart rate: 220-age; calculation formula of heartbeat training belt: 60% -85% of maximum heart rate.

  For example, the maximum heart rate of a 40-year-old person during aerobic exercise: 220-40 = 180 (times / minute), and the person’s heartbeat training belt should be 180 × (0.

6-0.

85) = 108-153 (times / minute).

  2.

Self-test exercise intensity during exercise.
“With your own personality” during exercise, if you can say a complete sentence with a normal rhythm, and you can maintain breathing evenly, it means that you are in aerobic state. If you breathlessly indicate that your body is hypoxic, you should slow down.

  3.

Monitor your heart rate by checking your pulse after exercise.

Immediately check the pulse as soon as the exercise stops. Generally, the time for checking the pulse is 6 or 10 seconds, and then multiply the number of pulses checked by 10 or 6 to obtain the heart rate per minute.

If the measured heart rate is lower or higher than the heart rate training band, adjust the intensity of aerobic exercise.

  4.

Don’t exercise with people who are more athletic than yourself.

Exercise intensity varies from person to person. If you insist on keeping up with others, often people are doing aerobic exercise, and you are doing hypoxic exercise.

  5,

The more exercise a week, the better, otherwise there will be fewer burning aunts.

Aerobic exercise is suitable 6 times a week. If the purpose is to lose weight, repeat 5 times a week.

If you perform low-intensity aerobic exercise such as walking, the daily exercise time is shortened by about 1 hour; if you participate in running with the goal of losing weight, the daily exercise time is replaced by 30 minutes.

During an exercise, you can’t move from time to time or stop from time to time, and the whole exercise should be at a constant speed.

  6.

For those who have never exercised and who are obese, the best time to exercise should be 30-60 minutes.

A little after three meals, but don’t choose before meals, otherwise you will feel hungry.

If you feel hungry during exercise, you must eat something. You can eat some fruits or drink low-fat milk, soy milk and other drinks to prevent hypoglycemia.

  7.

It is not possible to extend the duration of each exercise to reduce the frequency of exercise.

Too little exercise is not conducive to the establishment of the unfortunate combustion system in the muscle, and it cannot be the unfortunate combustion enzymes that are fully active.

My aunt’s burning ability is not available in one day, and a continuous long-term exercise can easily hurt the body.

  8.

Don’t exercise for exercise.

When the body is sick, such as a cold, you must insist on exercising when you have a fever. The sick body often does not do aerobic exercise, and it is very bad for the body.

You should stop exercising and rest adequately.

Severe insomnia and fatigue should not be exercised.

And any busy work, heavy housework and many social activities are not enough reasons to stop exercising.
  9.
Jogging is not a theoretical pair of professional running shoes.

Replacing running shoes with sneakers or regular sneakers will only increase the chance of broken toes and knee injuries.

Professional running shoes have a lightweight design, good sole elasticity, and a cushioning effect when running. It can make the exercise process easier and prevent physical injuries.

  10.

As long as the air quality is good, choose indoor and outdoor sports.

The best choice for outdoor sports is coaxial hard ground.

If running on the ground or grass will greatly increase the contradiction of exercise, and increase the intensity of exercise.

Running on uneven or rocky areas can cause minor injuries such as falls and stomping.