How do I determine the intensity of physical activity by age?

How much soreness you feel in your muscles.

The exercise intensity of diabetic patients should be limited, neither blindly exercising a large amount of exercise, nor too small the amount of exercise to achieve the effect of exercising. Exercise regularly, at least 3 times a week. The duration of each exercise is not less than 20 30 minutes, usually not more than 1 hour, including pre-exercise preparation activities and post-exercise recovery movements.

Exercise intensity can be calculated based on the following method: determination of maximum safe exercise heart rate = 220 age. In general, a heart rate of 60% to 70% of the maximum safe exercise heart rate is required during exercise, which will be determined by the doctor.

For the sake of safety, it is advisable to reach 50% of the maximum heart rate at the beginning stage, and if the condition is good, it can be gradually increased, to the extent that the body can tolerate it, have no adverse reactions, and achieve the purpose of exercise. For example, if a 60-year-old diabetic patient has a maximum safe heart rate of 160 beats per minute, and the doctor asks him to exercise at 50% of his maximum safe heart rate, the heart rate should be maintained at 80 beats per minute at the beginning of the exercise.

The easiest way to do this is to determine the intensity of your exercise by testing your heart rate during or immediately after exercise. It is generally recommended to exercise at the intensity of the target heart rate, at which the effect is more pronounced, with target heart rate = 180 - age (in the case of the elderly, 170 - age). The recommended heart rate range for exercising is:

60%-85% multiplied by maximum heart rate (maximum heart rate = x age minutes, if you find it too complicated, you can also use 220-age (larger error)). For people who have been sedentary for a long time and are less active, they should gradually increase the intensity of exercise according to their physical condition. For the elderly population, it is recommended to reduce the intensity, the intensity range can be controlled to 55%-75% of the maximum heart rate, and the intensity of the exercise can be increased in stages, following the safety priority.

First, the principle of gradual progress. In general, the heart rate changes faster after exercise, and the recovery is faster. Therefore, the pulse heart rate is generally only measured for 10 seconds or 15 seconds, and the heart rate of 10 seconds is multiplied by 6, which is the immediate heart rate after exercise.

In addition to the above-mentioned methods, the use of some smart wearable products can also measure the heart rate, at present, some smart wearable products such as smart bracelets, watches can also monitor the heart rate through light sensing technology, but this light sensing technology is easily affected by the surrounding environment, so the measurement error in the process of movement is larger, and the accuracy is poor, but the accuracy of these smart wearable products is relatively high when quiet, and there is a certain reference value.

How do you judge exercise intensity? The experts tell you!

When people exercise, they can count their pulses at any time, and the heart rate is controlled below 110 beats, and the exercise intensity is appropriate.

The diabetes exercise guidelines state that the average person's safe heart rate is 220 years old, and moderate exercise refers to keeping the heart rate at about 70% of the individual's safe heart rate. For example, a 40-year-old person's heart rate during moderate exercise should be (220 40) 70% = 126 beats per minute.

Using 170 minus age directly is a simplified calculation.

Mainly depends on the recovery, if you wake up in the morning with weakness or soreness, it means that the exercise intensity is higher

Depending on your age, heart rate, etc., determine the intensity of exercise.

Physical exercise to enhance physical fitness is mainly to improve the health level of the human body, not to create sports performance, so the intensity of physical exercise should not be too large, especially for middle-aged and elderly people and sportsmen. The easiest way to control the intensity of exercise during physical exercise is to measure the pulse during physical exercise. Although the optimal pulse during physical exercise varies for people of different age and functional status, it is more appropriate for the average physical exerciser to control the pulse during physical exercise at about 120 points.

Determining the exercise intensity (physiological load) has a direct impact on the exercise effect and human exercise safety, and the key to formulating and implementing the prescription is to grasp the exercise intensity appropriately. Heart rate is often used as a quantitative indicator of exercise intensity, and running speed can also be used as an indicator of intensity. The number of heart rates specified in the exercise prescription is mostly measured by counting the pulse (measuring the pulse number in 10 seconds multiplied by 6).

To determine how to exercise at a moderate intensity that is suitable for you, Chang Cuiqing, chief physician of the Department of Sports Medicine of Peking University Third Hospital, introduced the following five estimation methods:

Age inference algorithm.

Subtracting age from 220 is the ** heart rate, and 60% to 70% of this heart rate is the appropriate exercise intensity.

Watch your heartbeat and breathing.

Moderate amount of exercise, manifested as a slight increase in breathing and heartbeat during exercise, not rapid breathing, slight sweating, slightly tired, and not feeling tired when you get up the next day.

Whether older people are able to speak freely after exercise.

A 60-year-old can judge the intensity of his exercise by whether he can talk or sing while exercising. Some elderly people can sing while exercising, indicating that the intensity of exercise is too small. If you don't bother to say anything during exercise, it means that the exercise intensity is too high.

Whether the intensity of the resistance exercise is appropriate.

Look at the repetition of the resistance size. For example, lifting dumbbells 10 times is very tiring, and the intensity is just right. It is easy to do 20 without getting tired, which means that this intensity is too light.

If you can't do 5, it means that the intensity is too great. Choose a medium intensity, which is about 8 to 12 repetitions.

Use your brain more when exercising.

Li Jing, a professor at the Department of Sports and Health Science of Nanjing University of Physical Education, said that you should also use your brain more when exercising. In this way, the more active you are, the more your brain is engaged, and the better your fitness will be. For example, exercises that improve reaction time in older adults, including tennis, table tennis, and badminton; memory-enhancing exercises, such as ballroom dancing and rumba; Exercises that change the direction of the body, such as taekwondo and rhythmic pedal exercises.

How can I tell which exercises are right for me? "Five dimensions" to measure, good health and longevity.

Basic elements: the form of finger movement; exercise intensity; frequency of movement; Duration; Precautions level adjustment;

Fangwei resistant formula: It is determined according to the heart rate, the degree of the supervisor's feeling per mu, and the storage percentage of the maximum oxygen absorption.

The appropriate amount of exercise during pregnancy preparation can bring a better pregnant body to the pregnant mother, so much exercise is appropriate? This is a simple way to determine your fitness and the appropriate exercise intensity.

Exercise for 30 minutes a day, exercise is recommended that you can determine the intensity of your exercise through the heart rate and subjective physical strength feeling level table.

Let's start by understanding what maximum heart rate is. When a person is quiet, the heart rate is generally 60-100 minutes per minute; Heart rate for moderate-intensity aerobic exercise = 60%-70% maximum heart rate; The maximum heart rate of each person is generally calculated using the formula "220-age". So, when exercising, we can self-monitor the intensity of exercise through our heart rate.

For example, how does a 45-year-old man know how intense his exercise is? First, subtract his chronological age of 45 from 220 to get the number 175, and multiply it by (60%-70%) to get a range of values: 105 times at the lower limit and 122 times at the upper limit.

If the man's heart rate is between 105 and 122 beats per minute during exercise, then he is exercising at a moderate intensity.

There is nothing else unusual about a moderate amount of sweating.