During exercise, the body undergoes endurance exercise, mainly aerobic metabolism. Aerobic exercise can increase the body's oxygen uptake and improve heart and lung function. It is the best way to achieve health effects. Aerobic exercise includes walking (walking, walking, jogging, playing, swimming, climbing, cycling, aerobics, Tai Chi, etc.). Aerobic exercise is characterized by low intensity, rhythm, uninterrupted, and long duration. Compared with explosive non-aerobic exercise such as weightlifting, running, high jump, long jump, and throwing, aerobic exercise is a constant exercise, and it is a sport that lasts more than 5 minutes. Today's fitness 114 Xiao Bian gave everyone a few aerobic exercise should pay attention to what?
1. Test exercise intensity before exercise.
During aerobic exercise, the exercise intensity consists of the maximum exercise heart rate and the heart rate training zone. The heartbeat training zone is a reasonable range of the heartbeat under the appropriate exercise intensity. The maximum heart rate calculation method: 220-age; heart rate training belt calculation formula: 60% to 85% of the maximum heart rate.
2. Self-test exercise intensity during exercise.
"Talk to yourself" during exercise, if you can use a normal rhythm to say a complete sentence, and can maintain a smooth breathing, indicating that in aerobic state, if the breath indicates that the body lacks oxygen, you should slow down.
3. After the workout, monitor the heart rate by checking the pulse rate.
When the workout is stopped, the pulse is checked instantly. Generally, the time for checking the pulse is 6 or 10 seconds, and then the pulse rate is multiplied by 10 or 6, respectively, to obtain the heart rate per minute. If the measured heart rate is lower or higher than the heart rate training zone, adjust the intensity of aerobic exercise.
Exercise intensity varies from person to person. If you insist on being in alignment with others, you often do aerobic exercise while you are doing anaerobic exercise.
5. The more workouts per week, the better, otherwise the less fat you burn.
Aerobic exercise is appropriate 6 times a week, and if it is for weight loss, it should not be less than 5 times a week. If you participate in running for weight loss, your daily workout time should not be less than 30 minutes. A workout can not be fast or slow, and it can stop at the same time. The whole exercise should be in a constant speed.
6. For those who have never exercised or obese, the best time to exercise should be 30-60 minutes.
After meals can be, but do not choose before meals, otherwise it is easy to feel hungry. If you feel hungry during the exercise, you must eat something. You can eat fruits or drink low-fat milk, soy milk and other drinks to prevent hypoglycemia.
7. Can not be used to extend the exercise time to reduce the frequency of exercise.
Too little exercise frequency is not conducive to the establishment of intramuscular fat burning system, can not fully activate the fat burning enzyme. The burning ability of fat is not available in one day, and it is easy to damage the body after a long duration of exercise.
8. Do not exercise for exercise.
When the body is sick, such as a cold or fever, you must insist on exercising. The morbid body often does not do aerobic exercise, and it is very unfavorable to the body. At this point you should stop exercising and take a full rest. Severe insomnia, fatigue, and should not exercise. And any busy work, heavy housework, and many social activities are not justifications for stopping the exercise.
9. Jogging is indispensable for a pair of professional running shoes.
Replacing running shoes with sneakers or general sneakers will only increase the chance of ankle and knee injuries. Professional running shoes are lightweight, with good elasticity of the soles, and they provide cushioning during running. It makes the exercise process easier and more important for preventing physical injuries.
10. As long as the air quality is good, indoor and outdoor sports can be selected.
Outdoor sports is best to choose flat hard ground. Running on the land or on the grass will greatly increase the resistance of the exercise and increase the exercise intensity. Running in uneven or rocky areas can easily cause unnecessary injuries such as falling and stomping.