1, warm up before exercise. Before every exercise, you need a warm-up process, that is, activity preparation, joint ligament movement, stretching limbs and back muscles. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise. Warm-up generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, the body temperature is slowly rising, the heart rate is accelerated, and breathing becomes accelerated at a uniform speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5 ~ 10 minute. When it is cold, keep warm for a long time and put on more clothes.
In order to save time, many people often start aerobic exercise without warm-up, which leads to organ failure, low body temperature and poor muscle flexibility, which is easy to damage the body. Our warm-up is also more conducive to our more state in sports, and it is easier to get tired without warm-up.
2, close to but not exceeding the "bull's-eye rate" Generally speaking, the bull's-eye rate is 170- age. If you are 60 years old, the bull's eye rate is170-60 =110 (times/minute). You can count your pulse at any time when you are exercising. If the heart rate is controlled below 1 10 beats/min, the exercise intensity is appropriate. Of course, this refers to healthy athletes, except the infirm.
3. Self-feeling is an important indicator to master the amount and intensity of exercise, including mild shortness of breath, feeling a little heartbeat, slight fever, reddish complexion and sweating, indicating moderate exercise; If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit. If your exercise stays at the level of "face-deadening, heart-beating" and your heart rate is too far from the "bull's-eye rate", it means that your exercise can't achieve the purpose of enhancing your physique and endurance, and you need to add more.
4. Post-sickness is the discomfort after exercise, and it is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise, so we have to reduce the amount of exercise next time.
I believe everyone knows how to do warm-up exercises before aerobic exercise. We can do warm-up exercises before exercise to avoid muscle strain or other injuries during exercise, so that we can have a better state during exercise. So I hope everyone will pay attention to warm-up exercise.