It is very important to adjust the intensity of exercise, and exercise also has certain skills. Exercise can help us to excrete toxins from our bodies quickly. Only moderate exercise can make us full of enthusiasm for life. It is said that life lies in exercise. Let's share the benefits of adjusting exercise intensity.

It is important to adjust the intensity of exercise. 1 Let's look at the fitness conditions first. The principle of muscle enhancement is that muscles are damaged by training, and they are repaired and over-recovered after getting started, just like cocooning on the hands, while fat reduction means that the calories consumed every day are greater than the expenditure.

When increasing muscle strength, increasing the number of times, increasing the number of groups and reducing the interval time will increase the recovery effect of the body. Reducing fat is usually aerobic exercise, walking and jogging, but the intensity is different, just like burning gasoline. The greater the horsepower, the greater the fuel consumption. Fat is the oil of the body.

Therefore, in order to be more effective and intense in a limited time, it is necessary to control the interval. Proper control of the number of groups can make the fitness effect much stronger than before. Of course, beginners should step by step, otherwise it will be difficult to stick to it.

Generally, 50-80 minutes of regular training is enough. If the time is too long, it may lead to overtraining and serious injury. Therefore, it is also important to concentrate on adjusting exercise intensity within a limited exercise time.

When Zhong Jian's score exceeds 40, the level of muscle synthesis will decrease, that is, the level of testosterone synthesis will decrease. After the fitness time, the testosterone level will drop greatly, making it more difficult for muscles to synthesize.

It is worth noting that the concentration time of fitness activities will not be too long. Generally speaking, it takes about 40 minutes to concentrate, and then your attention will drop. Don't underestimate mental attention. If the attention drops, the risk of injury will increase greatly, which will directly affect the fitness effect. In addition, it may cause burnout and affect the enthusiasm of fitness.

We want to stay healthy. In addition to fitness, there is one thing we can't ignore, and that is fitness common sense. If you don't know a lot of basic knowledge, your fitness will become unscientific, which will greatly affect your exercise effect.

The first is about the arrangement of fitness time. When is the best time to exercise? Many exercisers should be confused about whether to exercise in the morning or in the afternoon.

In order not to get into the habit of staying up late, you can go downstairs for a walk from 6 am to 8 am. Morning exercise helps us burn fat better. If it is winter, the time can be extended appropriately. So I suggest you get up early in the morning to exercise, which will help you get better grades.

15 to 19 is the best time to eat. In order not to wake up hungry at night, you can add some flaxseed to your dinner.

If you exercise within 1 hour or 30 minutes before going to bed, your internal organs (rectum) and blood will gradually raise your body temperature, and your body will start to sweat slowly, and the quality of sleep is closely related to the temperature of your internal organs (rectum).

In the process of exercise, the body's energy will be consumed to a certain extent. You will feel hungry after exercise. You will definitely eat some carbohydrates and protein. Going to bed immediately after a meal will also affect the quality of sleep and lead to excessive calories being stored in the form of fat.

In addition, if you feel that you are in poor health and tired during exercise, you can change the exercise time or reduce the intensity of fitness exercise, and don't force yourself to exercise, which will make the exercise effect very poor.

In order to keep a good sleep habit, don't play mobile phone after 2 1 to 22: 30. You can read a book, take a bath, apply a mask and so on before going to bed.

If you are a little hungry before going to bed, you can drink a cup of yogurt to help the brain secrete melatonin and improve our sleep quality.

Therefore, in our sports, we should follow a principle, that is, exercise large muscle groups first, and then exercise small muscle groups or isolate muscle groups.

Knowing this, I believe that if you are smart, you will control your fitness time more reasonably, pay attention to the reasonable arrangement of the corresponding intensity, and make the fitness effect better.

It is important to adjust the intensity of exercise. There are two requirements for physical activity: time and intensity. How to master the intensity is a bit difficult for non-professionals. Here's a simple way to measure strength:

1, moderate-intensity physical activity: it requires moderate-intensity efforts and can obviously accelerate the heart rate. I have asthma when I am active, but I can still talk. Such as walking, dancing, gardening, housework, sweating slightly, etc.

2. High-intensity physical activity: it requires a lot of efforts and causes shortness of breath (inability to speak) and obvious acceleration of heart rate, such as running, brisk walking/climbing, fast cycling, aerobic exercise, fast swimming, competitive sports (football, tennis, badminton, basketball) and so on. And sweating is obvious.

The intensity of different types of physical activities varies from person to person, and also depends on the individual's previous exercise and their relative health.

Through moderate or high intensity physical activity, the first benefit is to improve people's cardiopulmonary function. The so-called cardiopulmonary function refers to the ability of human lungs and hearts to carry oxygen from the air and transport it to various parts of the human body for use. People with good cardiopulmonary function can exercise for a long time without getting tired quickly, and they can also work longer and have higher efficiency. People with poor cardiopulmonary function are prone to fatigue and listlessness. Another important significance of enhancing cardiopulmonary function is to reduce the incidence of heart disease, hypertension, diabetes and other diseases.

Exercise can effectively ensure health and prevent more diseases and injuries, but if you don't pay attention to the correct choice of exercise intensity, you will be injured because of excessive exercise, so I suggest that every friend who exercises can abide by these sports principles.