What is the standard of regular exercise? Sports also have certain skills. Regular exercise is conducive to enhancing our cardiopulmonary function. Pay attention to your breathing frequency when exercising. Let's see what is the standard of my regular exercise. What is the standard of regular exercise 1? Combine some information with my own experience: to sum up, jog 1000 meters every morning until you sweat a little in winter, and you can sweat more in other seasons; Walk 3000 meters after dinner every day; Exercise three times a week for 30-60 minutes each time. If you can persist for a few years, you must be in a good mental state and be healthy as a whole, and you basically don't need to take medicine. About fitness time. Every afternoon around 15- 16, the human body has the highest metabolic rate, and it is not easy to get injured during exercise. Questions about fitness standards. Some people think that exercise is called exercise. No! No matter how you exercise, you should sweat all over and shout loudly. Only in this way can you keep healthy. Questions about fitness programs. Warm-up, weight-bearing and special training are three-step exercises: this is an indispensable way of exercise. Warm up. Jogging on the treadmill, rowing on the rowing machine and other warm-up exercises can be done; Load. Then exercise the abdomen and waist with an arc supine board, exercise the upper limbs with a bench press, and exercise the lower limbs with a vertical pedal machine. University. Use sandbag boxing for specialist exercise and so on, and keep shouting. What is the standard of regular exercise? Compared with people who seldom exercise or basically don't exercise, moderate exercise every day can keep weight and prevent chronic diseases. But not everyone exercises in the right way. First of all, what we should do in sports is effective exercise. Some people make exercise plans for themselves, such as walking 10 thousand steps every day. This 10,000-step exercise may also be ineffective, and the really effective exercise is moderate-intensity exercise. That is, in the process of exercise, based on the ability of sweating and shortness of breath, it is an effective exercise. On this basis, Healthy China published the best sports indicators. The first point is to exercise at least three times a week, and the time for each exercise should be more than 30 minutes. You can accumulate 150 minutes or 75 minutes of high-intensity exercise in a week. The second point is to reach 6000 steps to 1000 steps every day. Third, if you are a primary and secondary school student, you need to accumulate at least 1 hour of moderate exercise every day. See if you meet the standard. If not, do it according to this standard. For obese people, that is, those who weigh more than 24, what you need to do is to strengthen your exercise training. Don't forget to do strength training while doing aerobic exercise. Strength training helps to shape the body and improve muscle strength. In addition, don't forget to ensure three meals a day, and the amount of each meal can be seen according to the standard of Dietary Guide for China Residents. 30% for breakfast, 40% for lunch and 30% for dinner. For people who exercise regularly, we should also ensure the daily intake of protein. Protein is the foundation of basic life. For men, each person should take 65g of protein every day. For women, each person should consume 60g of protein every day, which can prevent the problem of muscle loss. For obese people, if they eat dinner, they should have a light diet and eat some fish in moderation. Help the body maintain its weight and nutrient intake, plus exercise recommended by healthy China. What is the standard of regular exercise? The standard of good health is that the heart and lungs are the main internal organs. A healthy heart, with well-developed myocardium and large heart capacity, can discharge 80- 100 ml of blood per beat, which is 20-30 ml more than the average person. Because the human body needs a certain amount of blood in a certain period of time, when the blood output of a heartbeat increases, the number of heartbeats will decrease. Generally speaking, the slow heartbeat is a good phenomenon, which can make the heart rest for a long time after beating, and it is not easy to get tired. You can reserve your physical strength for physical labor, and even if you are responsible for heavy physical labor, you will not feel uncomfortable such as palpitation and dizziness due to tachycardia. Healthy lungs have larger vital capacity than the general population, better lung gas exchange, developed chest, strong respiratory muscles and slow and deep breathing. Breathing 10 times per minute can meet the body's demand for oxygen. This efficient and labor-saving breathing method can prevent respiratory organs from overworking and respiratory diseases. When the heart function, liver, gastrointestinal and other internal organs have strong blood circulation and sufficient nutrition supply, they are also in a healthy state. Secondly, people with well-proportioned and healthy bodies develop well, showing that they are tall, well-proportioned, muscular and strong in limbs. Two people of the same age, if this person's height, weight, chest circumference, poor breathing, vital capacity, grip strength and jumping ability are higher than that person, it means that this person is healthier than that person. Of course, physical development is also related to region, heredity, race and nutrition. , and can't judge from this aspect alone. The third is that the labor, sports and various movements in daily life of people with good physical fitness are all different forms of muscle movements dominated by the nervous system. The differences in strength, speed, endurance, agility and flexibility of muscles can reflect the functions of human nervous system and internal organs. So it is also an important sign of health. Healthy people have big muscles and great strength, which can account for 40-50% of their body weight. The fourth is that the nervous system functions well. The brain is the master of the body and directs all activities of the body. Whether it is work, study, thinking, judgment or all aspects of daily life, it is dominated by the brain. Eating well at ordinary times, sleeping soundly, no headache and insomnia, and high work efficiency are undoubtedly a healthy performance. Fifth, it has strong adaptability and disease resistance to the external environment. The outside world is constantly changing, and the human body must adapt to various changes in the external environment. When the outside temperature rises, the body radiates heat through the expansion of skin capillaries; When the outside temperature drops, the body generates heat through muscles, and skin blood vessels contract, reducing heat dissipation to maintain body temperature balance. Healthy people are not prone to heatstroke in hot weather and catch a cold in cold weather. The human body's resistance to infectious diseases is the same. Healthy people have many antibodies in their blood, so they are not easy to get infectious diseases in the same environment. Scientific research has proved that although a person's health is related to congenital inheritance, it is acquired exercise that plays a decisive role. Some people are in good health when they are young, because if they don't take part in exercise, their bodies will slowly collapse; Some people are weak, but they will gradually get healthy through exercise. This reminds us that no matter how healthy we are now, as long as we take part in exercise, we will be healthier.