Current location - Health Preservation Learning Network - Healthy weight loss - Help you design an aerobic exercise program that suits you.
Help you design an aerobic exercise program that suits you.
Aerobic exercise is a representative way of exercise, which can promote health, reduce fat and weight, and improve physical fitness. When it comes to aerobic exercise, most people think of running for the first time. Running is indeed a typical aerobic exercise, which can improve cardiopulmonary endurance, muscle endurance and general endurance, and improve the function of cardiopulmonary system.

However, the form of aerobic exercise is not single. Besides running, aerobic exercise also includes various interesting sports, such as cycling, swimming, aerobics and dancing. How to distinguish whether these events belong to aerobic exercise, not by the name of the event, but by the relative intensity of the exercise to the athlete himself. )

The judgment of aerobic exercise is directly related to one's ability. For people with weak constitution, walking may be considered as aerobic exercise, while some people may be jogging.

When doing aerobic exercise, we should set the training intensity according to the purpose of exercise, which can be divided into the following four types:

? Improve endurance and vitality

? Improve endurance and cultivate basic physical fitness.

? Improve and prevent lifestyle diseases

? Exercise as an active rest.

The reference value of exercise intensity will be different according to the purpose of exercise.

? When doing aerobic exercise for the purpose of "enhancing vitality", you can choose the intensity of "LT" (lactic acid threshold) or "higher intensity";

? When the purpose is to cultivate the basic physical ability of sports, endurance sports should choose "LT or above intensity" and other types of sports should choose "LT intensity".

? When exercising to "prevent lifestyle diseases", select "intensity of LT or below". In addition, people with lifestyle diseases should listen to the advice of professional doctors.

? For the purpose of "active rest", "slightly lower intensity" is appropriate. Active rest refers to promoting blood circulation of muscles through low-intensity aerobic exercise and stretching such as jogging, so as to eliminate fatigue.

The following are the recommended values of frequency, intensity and duration (FITT) of aerobic exercise. You can refer to the table below and choose the training intensity and duration that suits you.

The pictures and texts come from the book "Basic Theory of Sports Training (Full Color Picture and Text Edition)".

?

?