Precautions related to aerobic exercise, sedentary office workers and student parties need to get exercise, people with corresponding diseases are not suitable for this kind of exercise, moderate exercise is good for health, and exercise is conducive to strengthening our physique. Understand the relevant precautions of aerobic exercise and act quickly!
Precautions for aerobic exercise 1 1. Test exercise intensity before exercise. The exercise intensity during aerobic exercise consists of the maximum exercise heart rate and the heartbeat training area, and the heartbeat training area is a reasonable heartbeat range under appropriate exercise intensity. Maximum heart rate calculation method: 220- age; Calculation formula of heartbeat training band: 60% ~ 85% of the maximum heart rate.
For example, the maximum heart rate of a 40-year-old person during aerobic exercise is: 220-40= 180 (times/minute), and this person's heartbeat training area should be180× (0,6-0,85) =108-/kloc-.
2. Self-test exercise intensity during exercise. "Talk to yourself" during exercise. If you can say complete sentences with normal rhythm and keep breathing smoothly, you are doing aerobic exercise. If you are panting, you should slow down.
3. Monitor the heart rate by checking the pulse after exercise. Check the pulse as soon as the exercise stops. Generally, the time to check the pulse is 6 or 10 seconds, and then the number of checked pulses is multiplied by 10 or 6 respectively to get the heart rate per minute. If the measured heart rate is lower or higher than the heartbeat training area, the intensity of aerobic exercise should be adjusted.
4. Don't exercise with people who are stronger than yourself. Exercise intensity varies from person to person. If you keep up with others, often others are doing aerobic exercise and you are doing anoxic exercise.
5. The more times you exercise every week, the better, otherwise you will burn less fat. Aerobic exercise should be 6 times a week, and if the purpose is to lose weight, it should not be less than 5 times a week.
If you do low-intensity aerobic exercise such as walking, the daily exercise time should not be less than 1 hour; If you run with the goal of losing weight, you should exercise for at least 30 minutes every day. An exercise should not be fast, slow or stop, and the whole exercise should be at a constant speed.
Precautions for aerobic exercise II. Choice of exercise time
There are two periods in a day that are more suitable for exercise. 1. Morning: In the morning, the human body is on an empty stomach, and about 50% of the energy required for physical activity is provided by fat oxidation, which is conducive to consuming more fat in the body. But we should pay attention to avoid strenuous exercise to prevent hypoglycemia. The second is 2 hours before meals. Studies have proved that exercise 2 hours before meals can reduce body fat more effectively than exercise at other times.
Warm up five minutes in advance
In order to stretch muscles in warm-up exercise, we should play better in the next exercise to avoid muscle contraction. Five minutes of warm-up exercise can make you burn more calories and avoid accidental injuries. Before slowly starting activities, simply stretching, moving the neck, wrists and ankles, and gently bouncing can increase the core temperature of the body; Wake up the muscles and make them fully stretched; Promote blood circulation, accelerate metabolism, and make it difficult for muscles to secrete lactic acid that leads to fatigue; At the same time, it can also consume glucose and fatty acids in the body.
Moderate exercise
Although exercise is good for physical and mental health, it should not be too much. The human body is not a machine, and it needs to reach a state of balance. A lot of exercise may slowly damage your body, destroy the internal balance of the human body and cause damage to your body function. Experts in Yun Ze Road suggest exercising 3-5 times a week for about 40 minutes each time.
Exercise and drinking water
A lot of exercise consumes water. Before doing a lot of exercise, you should supplement a certain amount of water according to your own situation and the local environment at that time. In the process of exercise, such as long-distance running, it is also necessary to introduce appropriate amount of water to avoid dehydration. After exercise, we feel thirsty easily. At this time, we should not drink a lot of ice water, but should use appropriate mineral water or salt water to supplement the water, minerals and salt lost during exercise to maintain the balance of water and salt in the human body.