China Nutrition Society's Dietary Guide for China Residents recommends 6000 steps of exercise every day, which is based on a healthy diet every day. Walk 6000 steps every day ≈3 to 4 kilometers ≈30 minutes of moderate-intensity exercise.

Therefore, 6000 steps a day is the healthiest step to walk! Our heart beats 65438+ million times a day, and after the blood goes out, it will return to the heart. Who is working? 640 muscles in the whole body. As long as the muscles move, blood will be squeezed back into the heart. Our eyes will open, close and open again, and the eyelids will squeeze the blood from the eyeball back to the heart. When we walk, every step is equivalent to squeezing blood from our feet back into our hearts.

All aerobic exercises can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease. The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to 60%-85% of the highest heart rate after exercise.

The normal range of exercise heart rate is calculated as follows (adult):

Male maximum heart rate =205- age. Female maximum heart rate =220- age. Internationally, the maximum heart rate is generally the value obtained at the age of 220- years.

For ordinary exercisers, 60%~85% of the highest heart rate is a suitable and effective exercise heart rate range.

For example, a 20-year-old woman, her most suitable exercise heart rate range is

(220-20)X60 % ~ 85% = 120 ~ 170

For most healthy adults, 140- 150 exercise heart rate range is the best.

When the exercise heart rate is lower than 60% of the maximum heart rate, the exercise effect is not obvious; When the exercise heart rate is in the range of 65%-75% of the maximum heart rate, all indexes have obvious changes, which shows that the functions of various tissues and organs have been improved, and the exercise effect is the most obvious; When the exercise heart rate exceeds 85%, the body is prone to fatigue and it is difficult to recover, and the probability of sports injury is greatly increased.

Therefore, for ordinary people, 60%~80% of the highest heart rate is the most suitable and effective heart rate range for aerobic exercise, so it is necessary to reach the effective heart rate during exercise and keep it for more than 30 minutes before mobilizing body fat and supplying energy. So how to lose weight through aerobic exercise?

For patients with heart disease, exercise should be carried out at an appropriate intensity and speed. If you want to lose weight through aerobic exercise, that's another topic.