How to master the standard of "moderate exercise" that doctors tell you to judge.
We often tell ordinary people that moderate exercise is moderate intensity exercise. Because this kind of exercise intensity is enough for us to exercise. Excessive intensity and exercise are not only harmful, but also harmful.
How to judge the intensity of this movement?
Generally, the intensity of exercise can be determined by the heart rate (pulse ratio).
Because the heart rate is slow, it reflects the physical exercise load.
We often do sports, such as walking, jogging, swimming, cycling, playing Tai Ji Chuan and jumping for fitness, including playing basketball and football, which is an aerobic (endurance) exercise. When exercising, the human body increases. Because of the metabolism of the body, the consumption of energy (fat, lowering blood sugar) needs to increase oxygen, so it is necessary to increase the heart and accelerate the circulation of blood supply to tissues. Therefore, the increase of heart rate level during exercise reflects the intensity of exercise to some extent.
For small and medium-sized sports, the heart rate (pulse rate) level is about 70% of the maximum heart rate, or the heart rate (pulse rate) reaches 180 (strong) or 170 (normal or thin) minus age.
People of different ages have different maximum heart rates. Therefore, the heart rate (pulse ratio) that needs to be achieved in different age groups is different.
The table below lists the maximum pulse ratio of people of different ages and the pulse rate level of aerobic exercise, which can be used from my control.
In the initial stage of exercise, it is usually necessary to reach 60% of the maximum heart rate (pulse ratio) of the corresponding age. If you feel comfortable, my risk of cardiovascular disease is relatively small, my exercise can be gradually increased, and my heart rate level can be gradually increased to 75% of the highest heart rate.
When the heart rate (pulse ratio) reaches the standard of corresponding age, you should continue to exercise for 20 to 30 minutes. Generally speaking, it's very acceptable to take a little breath when you are tense.
It should be noted that the above pulse rate (heart rate) level is suitable for people without cardiovascular disease or low-risk people. If you are already a cardiovascular patient or a high-risk group, you should lower this heart rate standard appropriately. It is necessary to evaluate the experts before exercise. People with atrial fibrillation or a lot of premature beats cannot see the pulse rate. Love your heart, because some heartbeats can't get out. How to master the standard of "moderate exercise" that doctors tell you to judge.
The same amount of exercise is not suitable for us. How to judge?
Appropriate exercise, the slight breathing within 4 minutes after exercise should be significantly reduced, and the heart rate should be restored or close to normal, at ordinary times or before exercise.
If the heart rate (pulse ratio) can't stop after stopping, and breathing needs urgent relief, it means that the amount of exercise is inappropriate and too large, which is beyond the normal level of athletes' cardiopulmonary function and should be adjusted.
Exercise and fitness need persistence. Generally speaking, it is recommended to exercise for 30 minutes five times a week. However, the initial exercise should still follow the principle of gradual progress, starting from low intensity and gradually increasing the amount of exercise. Some people insist that the elderly continue to exercise for 30 minutes, and the separatist movement is also good.