First, take 10000 steps every day to get out of the road of health!
In fact, the choice of fast walking, slow walking, swimming or jogging and the number of steps cannot be generalized. It still depends on age and physical health. Not everyone is suitable for fast walking and reaches the value of 10000 steps.
For example: elderly people in poor health. Bad heart, bad joints. People with a history of hypertension are not advised to walk fast, but choose to walk slowly. The number of steps depends on their actual situation (heart rate), because our exercise is divided into aerobic exercise and anaerobic exercise.
2. Maximum heart rate
Through a large number of statistics and investigations, researchers have reached the upper limit of the average heart rate of 220 beats per minute. Because people's highest heart rate will gradually decrease from 220 beats per minute with age, the formula recommended by the researchers is:
Maximum (high) heart rate =? (220 years old) times/minute
Third, aerobic exercise (target heart rate)
The aerobic exercise we are talking about here refers to the exercise in the target heart rate area.
So how do we measure the amount of exercise in these events? Experts believe that heart rate is a good indicator to measure exercise intensity. To this end, experts divide general fitness and training into four heart rate areas.
Heart rate in recovery area. The heart rate in this area is less than half of the maximum heart rate.
Heart rate in fat burning area. The heart rate in this area is 50% ~ 65% of the maximum heart rate.
Aerobic exercise (target heart rate zone heart rate. The heart rate in this area is 65% ~ 85% of the maximum heart rate.
Anaerobic threshold heart rate. The heart rate in this area is 85% ~ 100% of the maximum heart rate. For the sake of exercise safety, I want to emphasize the concept of anaerobic exercise.
Fourth, anaerobic exercise
Anaerobic/Lactic Threshold Heart Rate
When a person's heart rate exceeds the maximum heart rate, the body can no longer provide enough oxygen to the circulatory system and muscles, which indicates that the body begins to "burn" glucose and enter an anaerobic exercise state under the condition of insufficient oxygen supply. In this way, a large amount of lactate will be accumulated in a short time. At this heart rate, even a very strong athlete can only maintain this exercise intensity for 3-5 minutes.
Therefore, we don't recommend doing anaerobic exercise. Those runners who died suddenly in the marathon were in an anaerobic state, and their hearts could not bear it, but they still had to support it, which caused a tragedy that should not have happened.
Five, the safety movement basis:
Whether it's fast walking, slow walking, fast running or jogging. As long as you don't feel out of breath, out of breath or breathing difficulties during walking and running, such exercise is safe, but this is only a subjective judgment basis.
The objective judgment basis is that it is suggested to buy a heart rate meter to monitor the changes of your exercise heart rate anytime and anywhere, so that the sports meeting will be more secure and effective! As long as you exercise in the target heart rate zone, you can easily achieve the effect of strengthening your body and losing weight.
In short, the amount and intensity of exercise depend on your physical fitness and health. Whether you choose to walk fast or slow, run or swim, as long as it suits you and achieves the effect of keeping fit!