Aerobic exercise heart rate, fitness exercise needs to know these knowledge, exercise is the basic way to keep healthy, while exercising, we can also improve our physical fitness, aerobic exercise is very beneficial to our health, if you want to exercise yourself, you can consider this exercise, understand aerobic exercise heart rate, fitness exercise needs to know these knowledge, so act quickly!

Aerobic exercise heart rate Fitness exercise needs to know these knowledge 1 aerobic exercise heart rate

Primary formula: suitable for people with poor health.

Target heart rate =(200- age) *(60%~80%).

60%~70% is mainly used for reducing fat; 70%~80% is mainly used to improve cardiopulmonary function.

General formula: for the general population

Target heart rate =(220- age) *(60%~80%)

60%~70% is mainly used for reducing fat; 70%~80% is mainly used to improve cardiopulmonary function.

Caffeine formula: suitable for people with high physical fitness

Target heart rate =(220- age-resting heart rate) *(65%~85%)+ resting heart rate.

65%~75% is mainly used for reducing fat; 75%~85% is mainly used to improve cardiopulmonary function.

Brief introduction of aerobic exercise

Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 80% of the maximum heart rate).

Heart rate is an index to measure aerobic exercise. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week. This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.

Football is a multi-player sport. Friends who know football will know that futsal is different from other rules in terms of players, so we need to know more. It is also necessary for us to know the precautions when playing football, which can effectively avoid our injuries when playing football.

Rules of five-a-side football

1. A game is played by two teams, with no more than five players in each team, of which 1 must be the goalkeeper. If there are less than 5 players in any team before the game or players are sent off during the game, the team with fewer players will abstain and the other team will win 3-0. If the number of goals scored by the opposing team exceeds, it will be counted as the actual number of goals scored.

2. There shall be no more than 5 substitutes.

3. The number of replacement players is not limited, and can be replaced repeatedly.

Substitute players can be replaced during the game (except goalkeepers). When changing players, players who come out must go to the substitution area and enter the field first.

The goalkeeper can exchange positions with any player, but he must report to the referee and exchange when the ball dies.

6. If the substitute player has not completely left the field, it means that he has entered the field. The referee should stop the game, let the substitute player enter the field in advance and give him a yellow card warning. When the game was suspended, the opposing team awarded an indirect free kick. If the ball was in the penalty area at that time, the indirect free kick should be executed on the line of the penalty area closest to the ball when the game is suspended. If the substitute player is not replaced in the substitution area, the referee can give a yellow card warning to the players on and off the court when the ball dies.

When the referee carries out the penalty of illegal substitution, he should consider making a penalty for the offending party.

Matters needing attention in playing football

1, when playing football, you should choose the right shoes. Because football runs a lot, you need to keep running, so the technical movement range is relatively large and the amount of sweating is also large. Therefore, you should wear loose, breathable and sweat-absorbing sportswear and sneakers with rubber soles. In addition to participating in formal competitions, it is not advisable to wear shoes (leather nails) in normal football matches to prevent unnecessary harm to yourself or others.

2. Try not to exercise in places where the facilities do not meet the requirements. Uneven ground and many sundries (runways and bunkers) are easy to cause ankle sprain, periosteum injury and achilles tendon strain.

When playing football, we should do some warm-up exercises first. These warm-up exercises should be mild and low in intensity, so that the body can have a preparation process before entering strenuous exercise, and then gradually increase the intensity and speed of exercise when the heart rate and body temperature rise. This not only contributes to the efficiency of muscle activity and the lubrication of joints, but also prevents sports injuries.

Aerobic exercise depends not only on oxygen supply, but also on the participation of major muscle groups in the whole body. The exercise lasts for a long time and has rhythm. Aerobic exercise can exercise the heart and lungs, so that the cardiovascular system can deliver oxygen to every part of the body more effectively and quickly.

Through regular aerobic exercise, a person's heart will be healthier, pulse output will be greater, and oxygen supply in all parts of the body does not need many pulses. A person with good aerobic exercise quality will recover quickly if he or she participates in high-intensity aerobic exercise for a long time.

Aerobic exercise (aerobics) is characterized by "aerobic exercise", that is, with the accompaniment of music, you can exercise your whole body. It must also be continuous exercise for at least 12 minutes. However, broadcast exercises and interval exercises are not aerobic exercises, but only aerobic exercises. The exercise effect of radio exercise and intermittent exercise is far less than that of aerobic exercise.

What are the benefits of aerobic exercise?

Aerobic exercise has many benefits. Insisting on aerobic exercise can enhance our cardio-pulmonary kinetic energy and enhance our resistance.

Insisting on aerobic exercise can enhance cardiopulmonary endurance and make our fitness exercise more powerful, which is of great help not only to the body but also to the mind. During exercise, because muscle contraction needs a lot of nutrition and oxygen, the number of heart contractions increases, and the amount of blood pumped out each time is more than usual. At the same time, the demand for oxygen has also increased, the number of breaths is more than normal, and the degree of lung expansion is also greater. Therefore, when the exercise continues and the muscles contract for a long time, the heart and lungs must strive to provide oxygen to the muscles and take away the waste in the muscles. And this constant demand can improve the endurance of the heart and lungs. With the increase of cardiopulmonary endurance, the body can engage in longer or higher-intensity exercise, and it is less likely to get tired.

Many low-intensity and long-term sports, mostly aerobic sports, are easy to distinguish, and many sports are suitable for our persistent training, such as walking, jogging, long-distance slow swimming, cycling, dancing and so on. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve the cardiovascular and pulmonary functions. In the process of using oxygen, there is a considerable time difference, which determines that intense and short-term exercise becomes anaerobic exercise. When you exercise long enough, oxygen has dissolved into cells, and the glucose in your body is fully "burned" and converted into new energy. Such exercise is aerobic exercise.

Need to breathe a lot of air, which is good exercise for the heart and lungs, and can enhance vital capacity and heart function.

Long-term aerobic exercise can consume excess energy and help us lose weight. Many women like to do aerobic exercise. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, enhance the efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. If dieters combine aerobic exercise with reasonable food arrangement, not only can they lose weight successfully, but their weight will also be consolidated. Aerobic exercise is also very beneficial to mental workers. In addition, aerobic exercise can also restore physical fitness.

Patients with type 2 diabetes, obesity and fatty liver must do aerobic exercise. People with arrhythmia and arteriosclerosis and the elderly should also do aerobic exercise. If it is to strengthen muscles, keep fit and prevent disc herniation, cervical spondylosis, osteoporosis and osteomalacia, then people should do anaerobic exercise.

Conclusion: The heart rate of aerobic exercise is so much. Many common exercises are aerobic exercises, and the effect is also very good. Most friends can lose weight and keep fit through aerobic exercise. Insisting on doing aerobic exercise can help us enhance our cardio-pulmonary endurance, and also improve our cardiovascular and pulmonary functions. Everyone must insist.

Aerobic exercise, heart rate and fitness exercise need to know these knowledge 2 1, the relationship between aerobic exercise and heart rate.

Heart rate is the most direct index to measure the effect and intensity of aerobic exercise. If aerobic exercise is a moving car, then the heart rate is the car's tachometer!

The catabolism of fat is a series of complex reactions, and the heart rate reflects the excitement of sympathetic nerve. The excitement of sympathetic nerve promotes the secretion of a series of lipolytic hormones, thus activating lipolytic enzymes, so that the fat stored in adipose tissue is decomposed into free fatty acids and glycerol, and the fatty acids are decomposed into carbon dioxide and water under the condition of sufficient oxygen supply, and a large amount of energy is released, thus achieving the effect of reducing fat. Therefore, heart rate is very important for aerobic exercise, and it is a standard to measure whether aerobic exercise is carried out.

2. What is the right heart rate for aerobic exercise?

140- 150 times/minute.

Generally speaking, if ordinary people do aerobic exercise, 60%-85% of the highest heart rate is a suitable and effective range, and the actual heart rate during aerobic exercise should not exceed or fall below this heart rate range, but it is more appropriate to keep the heart rate of aerobic exercise at 140- 150 beats/min, because blood can provide enough oxygen for myocardium at this time.

3. Calculation formula of heart rate during aerobic exercise

1, the actual heart rate of aerobic exercise.

The actual heart rate of aerobic exercise is the maximum heart rate per minute.

2. Target heart rate range of aerobic exercise.

Primary formula

Crowd: People in poor health.

Target heart rate =(200- age) *(60%~80%)

60%~70% is mainly used for reducing fat; 70%~80% is mainly used to improve cardiopulmonary function.

general formula

Crowd: the general population.

Target heart rate =(220- age) *(60%~80%)

60%~70% is mainly used for reducing fat; 70%~80% is mainly used to improve cardiopulmonary function.

Caveney formula

Crowd: Suitable for people with high physical fitness.

Target heart rate =(220- age-resting heart rate) *(65%~85%)+ resting heart rate.

65%~75% is mainly used for reducing fat; 75%~85% is mainly used to improve cardiopulmonary function.

For example, if you are 20 years old and belong to a group of people with relatively average physique, then the heartbeat of 120- 160 per minute is your best exercise heart rate fluctuation. In other words, if you keep aerobic exercise within this range, it is most beneficial to fat burning and cardiovascular system strengthening, which is effective and safe.

Note: when the actual heart rate is within the target heart rate range, aerobic exercise can be considered effective and normal; When the actual heart rate is lower than or exceeds the target heart rate, then aerobic exercise is ineffective.

4. How to measure the heart rate of aerobic exercise?

If you want to measure the heart rate of aerobic exercise, first of all, there is a special pulse meter. As long as you wear it on your hand, you can clearly see the numbers displayed on it when you exercise. Second, touch your carotid artery immediately after exercise to measure your pulse, and only 10 second is measured, so multiplying by 6 is the pulse number in one minute. If you want to be more accurate, you can only measure 6 seconds, multiplied by 10.

Note: When you find that your actual heart rate is greater than the target heart rate range, or muscle weakness and fatigue occur, you should pay attention to controlling the amount of exercise and slightly reducing the intensity of exercise so as not to cause physical injury.

Doing aerobic exercise on weekdays can not only exercise, but also help to lose weight, and the standard for measuring aerobic exercise is heart rate. What is the correct heart rate for aerobic exercise?

5. Why does aerobic exercise speed up the heart rate?

In the process of aerobic exercise, the heart rate increases when it is relatively static, which is an adaptive change to the changes of internal and external environment of the body. The increase of heart rate can ensure higher blood supply to carry more oxygen and nutrients, and ultimately have better sports performance.

6. What happens when the heart rate is too fast during aerobic exercise?

When aerobic exercise, the heart rate increases within the normal range, which will be beneficial to the blood pumping of the heart. However, when the heart rate exceeds the target heart rate, the speed of heart contraction and relaxation will accelerate, while when the heart relaxes, the blood volume returning to the heart will decrease obviously, resulting in a significant decrease in stroke output, resulting in insufficient oxygen supply to the body, which will lead to fatigue, muscle weakness and decreased exercise efficiency.

If the heart rate of aerobic exercise is kept above the target heart rate for a long time, it will not bring about obvious improvement of exercise ability, but will make the heart already in a state of overload, ischemia and hypoxia, which is nothing more than fatigue for healthy people and reduces exercise efficiency, but for people with abnormal heart, cardiac accidents such as sudden death may occur.