1
Age push algorithm
220 MINUS age is the predicted heart rate, and 60% to 70% of this heart rate is the appropriate exercise intensity.
2
Observe heartbeat and breathing.
Moderate exercise shows that breathing and heartbeat are slightly accelerated during exercise, breathing is not short, sweating is slight, and I feel a little tired. I won't feel tired when I get up the next day.
three
hungry
Exercise for an hour and you won't feel hungry, and you won't gobble up your meals. If you are hungry and eat more after exercise, it means that you exercise too much and should reduce it.
four
Can the elderly speak freely after exercise?
Whether a 60-year-old man can talk or sing during exercise can judge his exercise intensity. Some elderly people can sing while exercising, indicating that the intensity of exercise is too small. If you are too lazy to talk during exercise, it means that the exercise intensity is too strong.
five
Is the strength of resistance movement appropriate?
Look at the repeated resistance. For example, lifting dumbbells 10 times is very tiring and the strength is just right. It's easy to do 20 without getting tired, which means the intensity is too light. It's not enough to make five, which means it's too strong. Choose medium intensity, which can be repeated about 8~ 12 times.
Think more when you exercise.
Li Jing, a professor of sports health science at Nanjing Institute of Physical Education, said that you should use your brain more when exercising. In this way, the greater the activity, the higher the degree of brain participation and the better the fitness effect. For example, sports that can improve the reaction time of the elderly include playing tennis, table tennis and badminton; Sports that can improve memory, such as ballroom dancing and rumba dancing; Sports that can change the direction of the body, such as taekwondo, rhythmic stepping.