Judge exercise fatigue. The morning pulse on the second day after exercise did not return to the morning pulse on the previous day, indicating that exercise fatigue has occurred and the amount of exercise should be reduced.
Determine the intensity of exercise. In a certain range, heart rate is directly proportional to exercise intensity. In order to accurately measure the heart rate during exercise, the measurement must be started within 5 seconds after the end of exercise. The heart rate of 10 second multiplied by 6 is the heart rate of 1 minute during exercise.
Evaluation of cardiac function combined with exercise load. Such as step test.
The maximum heart rate refers to the heart rate when the human body does extreme exercise.
Maximum heart rate =220- age
Bull's-eye rate refers to the effective and safe exercise heart rate range when aerobic exercise improves the function of human cardiovascular system, which is often used to adjust exercise load.
Bull's-eye rate = the range between maximum heart rate ×60% and maximum heart rate ×80%.
Progressive principle:
The role of physical exercise in strengthening physical fitness and promoting health is gradually improving. This principle requires that the exercise load should be gradually increased when doing physical exercise or developing a certain physical health quality. In order to obtain ideal exercise effect, the speed of increasing exercise load should not be too slow or too fast.
This principle is an important guarantee to keep the motivation and desire of physical exercise and prevent sports injuries. It should be kept in mind that maintaining good health is a long process that needs lifelong pursuit. Keeping a high desire and love for sports activities is the key factor to successfully complete this long course, and the continuous progress and successful psychological experience gained by your physical health during your school days plays a very important role in whether you can complete this long course in the future.
Having said that, believe me, most people are "very good" to themselves and can't bear excessive exercise. You know best that normal and planned exercise and fitness will not cause excessive discomfort. If you are still worried about excessive exercise, you can train in a planned way according to the fitness course. There are many resources or apps on the Internet for reference. You can also find a personal trainer to practice for a while before you are alone, and develop good fitness habits.