People who are used to physical fitness activities should exercise 3-7 days a week, and exercise moderately for 30-60 minutes or intensively for 20-25 minutes every day.
In order to achieve the ideal effect of fitness activities, we should carry out moderate-intensity exercise for more than 150 minutes or high-intensity exercise for more than 75 minutes every week; If you have good exercise habits and the comprehensive evaluation of exercise ability test is above good, you can do 300 minutes of moderate-intensity exercise or 150 minutes of high-intensity exercise every week, and the fitness effect will be better.
It should be noted that if you don't have time, you can divide your daily exercise into several parts. Exercise has a cumulative effect, but each exercise lasts at least 10 minutes. The general principle is gradual, starting with a relatively moderate amount of exercise and gradually transitioning to a larger amount of exercise.
Extended data
Matters needing attention in aerobic exercise frequency
1, take a walk
65438+ 0 to 2 hours each time, 3 kilometers and 5 kilometers each time, 5 times a week. Walking can dilate peripheral blood vessels and effectively consume fat, thus lowering blood pressure and benefiting heart health. Walking can also improve the function of cerebral cortex and autonomic nerve, and has a good exercise effect on human blood circulation, nervous system, respiratory system and muscle system.
Step 2 jog
At least 30 minutes each time, about 5 times a week. Jogging can effectively improve cardiopulmonary function. Running exercises can mobilize the whole body muscle groups, make the heart beat faster, deepen breathing, increase vital capacity, make maximum use of aerobic metabolism, and consume fat more effectively. Running can also increase the volume of the heart, increase the total blood volume and increase the density of capillaries, thus providing more nutrition for the body. The intensity of jogging can be roughly controlled by the number of heartbeats per minute, and the number of heartbeats per minute does not exceed 180 MINUS age.
Step 3 walk quickly
Walk about 3 kilometers a day, about 5 times a week. How fast should I walk? A brisk walk is a brisk walk, and the walking speed is about 4.5 kilometers per hour. Fast walking can improve myocardial contractility, improve coronary atherosclerosis, lower blood pressure, regulate blood lipid and blood sugar.
Step 4 swim
65438+ 0.5 to 2 hours each time, 2 to 3 times a week. Swimming can increase the function of respiratory system, expand the range of chest activities and increase the capacity of lungs. When swimming, the force of water and the massage effect of water flow on the skin make it easy for limb blood to flow back to the heart and speed up the heart rate. Long-term swimming can obviously increase the heart volume, contract more forcefully, increase the elasticity of blood vessel wall and increase the stroke output, which can effectively prevent the occurrence of cardiovascular and cerebrovascular diseases.
References:
People's Network-several key elements of scientific fitness, do you know?