In order to maintain and improve your health, how many times a week do you exercise and how long do you exercise? What kind of training is most suitable? Because health is composed of a large number of parameters, and the adaptive response of the body to exercise is extremely complicated, it is difficult to answer such a question in a unified way. This paper puts forward some relative views on the frequency, intensity, duration and activity mode of exercise for the reference of exercisers. After research; In order to maintain and continuously improve the functional level of circulation and breathing and maintain a certain net weight, the required training load is as follows:

1, exercise form: the meat group can participate in periodic, long-term, certain intensity activities and activities mainly based on aerobic metabolism. For example, running, swimming and boating; Riding a bike, skipping rope, etc.

2. Exercise intensity: it can reach 60% to 90% of the highest heart rate or 50% to 85% of the maximum oxygen uptake.

3. Exercise frequency: 3 to 5 times a week.

4. Duration: Duration depends on the intensity of the exercise. Generally, you can choose from 15 to 60 minutes of continuous aerobic activity. For adults who are not athletes, increasing intensity and exercising for a long time can avoid potential dangers.

(2) Theoretical basis

The improvement of human aerobic capacity depends on the number, intensity, duration, exercise mode and initial health level of training. Therefore, from the point of view of improving the maximum oxygen uptake, the following viewpoints are put forward:

1. The maximum oxygen uptake can only be improved by 5-25% through training. In addition, 95-72% is mainly influenced by genetic factors, but individuals can improve by more than 25% through training. How to explain this phenomenon? These situations are usually due to the decline of overall body weight and fat weight. By calculating the maximum oxygen uptake per minute per kilogram of body weight, the maximum oxygen uptake will be significantly improved. Another reason may be that the initial health level is too low, so there is no great improvement after exercise.

2. The improvement of maximal oxygen uptake is related to the training times. Experiments show that you should insist on training at least three times a week. If you train less than twice a week, the change of maximum oxygen uptake is not significant.

3. If you want to improve your body composition and increase the proportion of fat-free weight (net weight), you should train at least three times a week for at least 20 minutes each time, and the calorie intake should be close to 300 kilocalories each time. If you train four times a week, you should consume nearly 200 kilocalories each time.

4. Increase the minimum threshold of maximum oxygen uptake. It should be about 60% of the "maximum heart rate reserve" (50% of the maximum oxygen uptake). Maximum heart rate reserve refers to the difference between maximum heart rate and resting heart rate, plus resting heart rate 1/2. For young people, it is equivalent to a heart rate of 130- 150 beats per minute. This value can be as low as: 1 10- 120 beats/min for the elderly (the absolute value of heart rate at the threshold level is inversely proportional to age).

Continuous training is an important factor to keep good grades. If you stop training for two weeks, your working ability will drop obviously. After stopping training for eight months, the body will return to the level before training. After stopping training for 4 weeks 12 weeks, the improved heart and respiratory health level can be reduced by 50%.

6. Run for the first time more than three times a week; More than 30 minutes each time may cause knee injury, so you can choose different projects to practice alternately.

Recent research shows that age is not an obstacle to endurance training. The change of maximal oxygen uptake of middle-aged and elderly people is similar to that of young people, but it takes longer for the elderly to adapt to training. Although the maximum oxygen uptake tends to decrease with age (maybe the total weight and fat weight increase with age), there is evidence that endurance training can change this trend.

8. Strength training can't improve the maximum oxygen uptake. Recent experiments show that moderate load cyclic strength exercise is adopted; Each group repeats 10- 15 times, with rest between groups 15-30 seconds. The maximum oxygen uptake has not changed or changed very little.

9. Short-term training can't improve the aerobic adaptability of human body, and it takes at least 10 weeks to have an effect. For adults, training should not be less than twice a week; Each time should not be less than 10 minutes, otherwise it will not play a role in maintaining and improving health.

(3) Dr. Cooper, an American sports medicine doctor, has formulated training principles to improve the aerobic metabolism ability of human body.

1, in the initial training, it is necessary to involve large muscle groups, such as waist and upper arm muscles.

2. Keep the continuous and rhythmic exercise time of large muscle groups for more than tens of minutes.

3. In order to achieve the purpose of aerobic training, the exercise must reach enough intensity; When my heart rate and breathing frequency can reach 50-70 of my highest value, my body will sweat.

4. If you take the Brog Physical Perception Scale test, the subjective feeling of exercise should be between 12 and 14.

5. Every time you take part in training, you should follow the procedure of doing warm-up activities first, then doing strenuous exercise, and finally doing restorative exercise.

6. The number of aerobic exercises; It is more appropriate to do it 3-4 times a week.

7. The training time should be 5- 12 minutes at the beginning and gradually extended to 20-30 minutes.

8. Training programs to improve aerobic metabolism, preferably brisk walking, running, swimming, cycling, cross-country skiing or aerobic dance.