Feel comfortable after exercise, and will not feel tired, nor will it cause excessive fatigue or asthma. It is advisable not to affect one day's work and life. If after exercise, you feel very tired, tired, backache and leg pain, and you don't want to do anything, it is excessive exercise. The biggest problem of excessive exercise is that it is easy to cause endogenous hypoxia and decreased immunity, which leads to the occurrence of diseases. After exercise, there will be symptoms such as getting angry, sore throat, general weakness and inattention. This will not only fail to achieve the purpose of exercise, but will damage the body. On the contrary, lack of exercise can not achieve the purpose of exercise. Health experts believe that people should exercise for less than an hour every day, three to five times a week.

Moderate exercise is an important factor to maintain physical and mental coordination, prevent and eliminate fatigue, prevent sub-health and prolong life. Don't take part in sports when you are extremely tired. Exercise is harmful to the human body at this time. The scientific attitude towards sports is "persistence is the most important, moderation is the most important". In other words, exercise can't touch ten cold, exercise must persist, and you can't give up halfway. Even if you can't exercise every day, you should exercise three to five times a week and continue. In order not to cause bone and joint injuries and high energy consumption, middle-aged and elderly people should usually choose low-intensity long-term exercise instead of explosive short-term exercise.

index

First, if the heart rate during exercise is taken as the standard, it can be calculated by the following formula: the heart rate of people under 60 years old during exercise = 180- age (10); People over 60 years old: heart rate during exercise = 170- age (10). If you feel unwell or tired after exercise, or your heart rate has not returned to a quiet state after 15 minutes of exercise, it means that you have done too much exercise and should adjust it in time.

Second, body mass index (BMI): BMI can usually reflect whether your current weight is suitable for your height, so as to decide whether you need to increase exercise. For the average person, under normal circumstances, it is an ideal range for the body mass index to remain between 18.5~24.9. Calculation method of body mass index (BMI) = weight (kg)/height (m)/height (m).

3. Muscle endurance, muscle strength and flexibility: Muscle endurance refers to the endurance that muscles can effectively contract and relax, muscle strength refers to the maximum external force that muscles can overcome in a contraction process, and flexibility refers to the range of motion that a joint or a series of joints can produce. These three indicators should be able to reach the standard through moderate exercise.

Fourth, blood pressure: A healthy blood pressure index should be the result of proper exercise. Not too high and not too low.

profit

Moderate exercise can really get many benefits:

1. Prevention of coronary respiratory and metabolic diseases

Second, reduce the incidence of cancer.

Third, prevent injuries, reduce the probability of sports injuries and maintain good joint function.

Fourth, help achieve and maintain the right weight and help achieve and maintain the right body composition.