1. Time and intensity of moderate-intensity exercise for the general population

It is suggested that the general population should do moderate-intensity exercise 3-5 times a week for about 30 minutes each time. Especially for fat people with high body fat, it is generally necessary to insist on aerobic exercise for more than 40 minutes in order to burn fat effectively.

2. Time and intensity of students' physical exercise

Ensure the time and intensity of students' physical exercise. Students should spend no less than 1 hour in school every day, and young students should participate in moderate-intensity physical activities more than three times a week, so as to ensure that the excellent rate of monitoring in the National Standards for Students' Physical Fitness and Health is over 25%.

3. Office workers use fragmented time to exercise.

Office workers may wish to do 5-7 minutes of rest exercises every day, such as squats and lunges, and do 1-2 groups each time, 20-30 times in each group.

4. Calculation formula of aerobic exercise

There is a formula for calculating the maximum heart rate of aerobic exercise: (220- age) ×(60%~80%), and the heart rate within this range after exercise is more suitable. Elderly people with decreased cardiopulmonary function should especially learn to calculate their heart rate to prevent sports accidents. The method of self-measuring heart rate is to feel the heartbeat above the clavicle, wrist or chest, and then count 15 seconds, multiplied by 4.

? Get into the habit of exercising every week.

1, don't blindly pursue a large amount of exercise, and the moderate intensity effect is easy to stick to.

Although exercise is physical exertion, it doesn't have to be exhausted to be effective. In fact, exercise can be more relaxed and comfortable. It is a misunderstanding of many people that you can only call it exercise when you are sweating all over, so you get cold feet when you think of exercise.

It is too demanding to exercise every day, so it is enough to exercise three times a week.

Many people want to start exercising on a whim, and often set themselves too high a goal. For beginners, the goal of daily exercise is unrealistic. In other words, you don't need to exercise every day. Exercise once every other day, or three times a week, and you can reach the standard. Your body also needs to recover from exercise, and you need to adapt yourself to exercise psychologically.

3. Fragmentation is also useful.

Sometimes you don't have to exercise for an hour or two at a time, or how many sports equipment you buy before you start exercising. Fragmentation movement is also considered healthy.

4, step by step, gradually adapt to sports

For beginners, don't set too high a goal for yourself. For example, for people who use running to keep fit, long distance is more suitable for runners with a certain foundation. For runners who aim at fitness, running for two or three kilometers is already very good. ?

5. Exercise together, supervise and encourage each other?

A person's exercise is easily influenced by mood and state, which is not conducive to developing exercise habits. But with the encouragement and help of your spouse or teammates, the effect will be very different. Finding like-minded partners is also a good way to help you form habits.