Do you know how to make an aerobic exercise plan? If you want to strengthen your physique through exercise, then a reasonable exercise and exercise plan is essential. About how to make an aerobic exercise plan for everyone, I collected and sorted out relevant information. Let's have a look.
How to make an aerobic exercise plan 1 Choose a time for the weekly training class.
To find some time for the next week, take out your calendar; You only need less than 15 minutes to organize your schedule. In order to ensure that you constantly remind yourself of the appointed time, please ensure that the information on the calendar you will read every day is valid. Your preferred calendar settings may be Google calendar, personal calendar on your mobile phone, or old-fashioned paper calendar. Other forms suitable for planning a week's schedule include using PDA, daily plan or spreadsheet. Write down all your tasks this week. Fill in all the things you can think of that will take your time. Look at the free time between your activities and appointments. This is the time period when you can arrange daily exercise. Focus on your free time. Distinguish between different time periods and put exercise in the available time. The more time, the better. No matter what time you have, there are some available methods that suit your lifestyle.
In order to achieve the best results, plan 30-minute cardiovascular exercise 3-4 times a week.
Many people think that cardiovascular training is a terrible task because they try to do too much aerobic exercise. Yes.-Too many! In order to achieve the healthiest goal, you will want to do aerobic exercise for 20 to 30 minutes three times a week according to your target heart rate. This means that you can change yourself and complete your aerobic training in 30-40 minutes. Be sure to choose some sports that you are willing to do. If you don't choose what you like to do, it's hard for you to have the motivation to do aerobic exercise. Write down "cardiovascular function" in 30-40 minutes. Plan to do 30-minute strength training at least three times a week. The first step is often the most difficult. Sign up for personal training courses or cooperate with friends to make yourself feel responsible.
Making an aerobic exercise plan is not as difficult as you think. Through the above introduction, I believe that everyone has mastered certain methods to make an aerobic exercise plan that suits them. Now that technology is progressing, we can't rest on our laurels and make use of available resources around us, such as mobile phone health assistants and other software. You can easily record your exercise state, thus forming a good habit of exercise.
How to make an aerobic exercise plan 2 How to lose weight by aerobic exercise?
1, check the amount of exercise before fitness exercise. Aerobic exercise to lose weight consists of a large resting heart rate and a heart rate training area, and the heart rate training area is an effective heartbeat range under moderate exercise compressive strength. Maximum heart rate calculation method: 220- age; Calculation method of heart rate training area: 60% ~ 85% of the maximum heart rate.
For example, the maximum heart rate of a 40-year-old person during aerobic exercise is: 220-40= 180 (times/minute), and this person's heartbeat training area should be180 (0.6-0.85) =108-153.
2. Test the amount of exercise during fitness exercise. "Talk to yourself" during exercise. If you can use all normal rules to say detailed sentences and keep breathing steadily, it means that you are doing aerobic exercise to lose weight. If you are out of breath, you should slow down.
3. After exercise, detect the heartbeat according to the pulse rate. As soon as the exercise stops, check the pulse rate, which is generally 6 or 10 second, and then multiply the checked pulse rate frequency by 10 or 6 respectively to get the heartbeat per minute. If the measured heartbeat is less than or higher than the heart rate training area, it is necessary to adjust the compressive strength of aerobic exercise to lose weight.
4. The more exercise frequency per week, the better, otherwise the body fat will be lower. Aerobic exercise should be done six times a week, and if the purpose is to lose weight, it should not be less than five times a week.
If you do aerobic exercise with low compressive strength such as walking to lose weight, the daily exercise time should not be less than 1 hour; If you sign up for jogging with the overall goal of losing weight, the daily exercise time should not be less than 30 minutes.
Aerobic exercise to lose weight is simple and easy to operate, but many times, if the actual operation is improper, it will not only help us exercise, but also continue to have side effects. Therefore, for friends who want to exercise, why not read the online narrative, especially for basin friends who start aerobic exercise to lose weight, it is very important to grasp the way in the early stage of exercise.