As long as you keep a certain heart rate during training, you can ensure your training effect. Under static conditions, you can test your heart rate for one minute, such as 70 times. In aerobic exercise, we should keep the heart rate range of about 65%-80%, so we should keep the training range of about 1 16- 126 in training. This training volume is a bit low. You can also subtract your age from 200 to get your maximum heart rate, for example, 200-25= 175, then 175 is your maximum heart rate, multiplied by 65%-80%, which is14-1. Anaerobic training should be kept between 75% and 90%. You can do the math yourself.

Measuring exercise heart rate means that you can keep a certain range of exercise better, so as not to hurt you. Controlling physical fitness allows you to release glycogen evenly in a training class.

Second, it is best to add a little protein and compound carbohydrate-bread cereal half an hour before exercise to promote energy supply for exercise and avoid excessive muscle consumption. Supplementing simple carbohydrates, such as fruits and honey, within half an hour after exercise can make the body quickly change from catabolic state to anabolic state. Dinner can be arranged between 65,438+0,2 hours after exercise.

Arrange time according to your own situation. If you want to shape muscle lines, the ratio of aerobic and anaerobic time is one to one. It is best to have aerobic and anaerobic time in a day. Both aerobic and anaerobic time should not exceed 1 hour.

If you want to gain muscle, the ratio of anaerobic aerobic time is two to one, that is, two days without oxygen and one day with oxygen. It is best not to arrange long-term aerobic training after equipment training, which will cause muscle loss.

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