It is necessary to know some basic knowledge through aerobic exercise, which is an important prerequisite for designing aerobic prescriptions for yourself …

Heart rate: a technical term used to describe the cardiac cycle, which refers to the number of beats per minute of the heart, subject to the first sound.

The resting heart rate of normal adults has significant individual differences, with an average of about 75 beats/min (between 60- 100 beats/min).

Maximum heart rate (MHR)=220- age (there seems to be a new formula, but this is for gentlemen, there is nothing wrong with it ~)

Upper heartbeat of aerobic exercise: about 85% of the maximum heartbeat rate.

The actual strength should be suitable for people, and novices generally keep it at 60 ~ 65% MHR. If you blindly pursue high intensity regardless of your physical condition, it is not good for your health. Generally speaking, the above-mentioned aerobic exercise with a heart rate of 60%~85% lasts for 30 minutes (according to the research of American sports medicine, muscle glycogen is the main energy supply before aerobic exercise, and fat energy supply starts after 65,438+05 ~ 20 minutes of exercise, so aerobic exercise is generally required to last for more than 30 minutes), but in order to maintain a faster heart rate (moderate intensity) until physical strength is restored. For example, on the treadmill, warm up for a few minutes, then run at a high speed of 1 for 2 minutes, and then resume at a medium speed of 1 for 2 minutes. In this way, you can do several groups in a cycle and run for more than 20 minutes.

The above is my own exercise in the gym, and the effect is ok. I hope you can find your own way soon. Finally, I wish all the friends in the gym healthy and happy ~