How many times a week is appropriate, and how long is it appropriate?

This matter is different from person to person, and if you have a normal study life, you can exercise two or three times a week. There is no need to do too much, too strenuous exercise, which will cause too much burden on the body.

It's good to pay attention to a moderate exercise, there is no need to exercise desperately because your body may not be to your liking, go running every day, do a lot of exercise every day, your body will tell you at the beginning, this is not good. If this will hurt your body, you must pay attention to a step-by-step, slowly find your own degree in the process of each exercise. With the change of physical fitness, with the change of age, gradually, slowly adjust the amount of this exercise.

I recommend that at the beginning, make your own exercise plan according to your physical condition, if you haven't exercised for a long time, it is best to control your exercise amount honestly at the beginning. I have a lot of experience for this, when I came home from vacation, I stayed at home all the time, never exercised, and ate and slept all day long. When I started school, I felt that I couldn't be so decadent.

I went to the playground for a run, and I used to run about five laps a night, and when I finished it, my body didn't react very much. Go back and take a shower and get a good night's sleep. <

But when school started this time, I clearly remember that when I ran a lap and a half, maybe because I ran too fast at the beginning, I almost "died" directly behind me, I felt that my whole body was sore, and my lungs were about to explode. My eyes were so dark that I almost passed out. That night, I didn't sleep well, and the next day my leg hurt badly and I felt uncomfortable.

This is to exhaust your body all at once. Therefore, it is important to control the amount of exercise according to your body. <

If you haven't exercised for a long time, if it's the first time you exercise, it's best to keep your exercise within a small range, so that you can adjust it slowly.

I think it's best to exercise three or four times a week, this frequency may exercise the body, and it will not hurt our body, and it should be about an hour at a time.

If it is a relatively intense exercise. Exercising twice a week is fine. However, if the intensity is not high, you can exercise every day.

Personally, I think it is very good to exercise five times a week, five times at a time will not be particularly tired, and exercise for two hours at a time, which is also good for the body.

It is better to exercise 7 times a week, and 40 minutes of exercise each time is fine, which is better for the body.

To put it simply, to stay healthy, exercise at least 5 days a week.

Countries such as the United States, the United Kingdom, and Canada all advocate for their nationals to exercise at least five days a week. Because the body will have some positive reactions after every workout, and these benign reactions will continue for some time. For example, the effect of lowering blood pressure after exercise can sometimes last up to 12 hours; The decrease in plasma triglyceride concentrations after aerobic exercise can also be maintained for several hours.

Therefore, in order to maintain the benign effect of this exercise, it is best to exercise every day.

Exercise time. Modern exercise physiology studies have shown that the highest and lowest points of the human body's physical strength are controlled by the body's "biological clock", which generally reaches its peak in the evening. For example, the lowest point for the body to absorb oxygen is at 6:00 p.m.; Heart beating and blood pressure regulation at 5 p.m

The balance is best between 00 and 6:00, while the body's sense of smell, touch, sight, etc. is also from 5:00 pm to 7:00 pm

00 is the most sensitive. Therefore, on the whole, the effect of evening exercise is better.

In addition, the hormonal activity of the human body between 4:00 and 7:00 p.m. is also in good condition, and the body's adaptability and nerve sensitivity are also the best.

Therefore, experts advocate exercising in the evening, but in the evening, pay attention to the intensity of exercise, too high intensity will excite the sympathetic nerves and prevent you from falling asleep.

The above content reference: People's Daily Online-Several time points suitable for exercise Experts advocate that evening exercise is suitable for exercise.

"Life lies in exercise", everyone needs a certain amount of exercise to maintain the health of the body, but exercise also needs a degree, too long exercise, too much exercise is also not conducive to physical health. So, how long is the best time for us to exercise every day?

Exercise Exercise common sense.

1 How long a day is best to exercise.

The optimal amount of exercise for a person has a lot to do with gender, age and physical condition. For the purpose of exercising for ordinary people, it is best to exercise for no more than 2 hours in a single exercise.

Exercise time for 10-18 year olds.

Teenagers need to exercise more when they are growing up, which can promote their body's metabolism and help them grow taller. The exercise time should not be less than 1 hour per day.

Note: Teenagers should not engage in weight-bearing sports for long periods of time, such as weightlifting.

Young people in their 20-40s spend hours exercising every day.

Usually young people have strong vitality and good energy, but due to work reasons, many people are extremely lacking in exercise, or do not necessarily have time to exercise every day, so it is recommended that young people exercise at least 3 times a week, and the time for each exercise is controlled at 1-2 hours.

Exercise time for seniors over 60 years old.

Older people are in relatively poor physical condition and do not need to do strenuous physical activity every day, and it is best to take walking, tai chi or slow-motion dance exercises. The exercise time should be hourly, and the elderly who are older and in poor physical condition can take a walk half an hour after dinner, and the time is to feel slightly tired and not panting.

2 Think about how long you exercise each day.

The main purpose of exercise is to help burn excess calories, but if you exercise too much, you can feel hungry and eat more calories. Studies have shown that jogging for more than 30 minutes a day is the most beneficial**, and the moment of a strong training session does not exceed 30 minutes, so that it will not produce too strong hunger.

3 How often do you want to build your muscles and exercise every day?

If you want to build muscles, a single exercise time of up to two hours is good, and the effect of practicing for one day and one day of rest is the best, but the interval between exercises should not exceed three days, otherwise the effect of exercise will be greatly reduced.

The degree of the gym should be three days a week. An hour to an hour and a half at a time. If you exercise at home.

It is recommended to take half an hour to 40 minutes at a time, five to six days a week. If you just go out for a walk, it is recommended every day. If it is jogging, it is not recommended to hurt the knee.

The gym standard is, strength plus cardio. The standard for exercising at home is HIIT. Arrange it yourself.

If time permits, sleep well. Then it's best to schedule a trip to the gym at nine o'clock in the morning. This is the time when the physical strength is at its best.

If you don't sleep well, you can take a nap later. Exercise after 4 p.m. Don't exercise after eight o'clock.

Affects sleep.

Everyone's situation is different, so if time permits, it is recommended to spend half an hour every day exercising.

According to scientific research, the effect of exercising three and seven times a week is the same. The general recommendation is to exercise 3 to 5 times. Half an hour to an hour at a time.

Fitness exercises include: in order to improve cardiorespiratory endurance, aerobic exercise is generally chosen; To build muscle strength and endurance, resistance training can be used; To improve flexibility, stretching exercises can be performed. The length of exercise varies from person to person, but aerobic exercise is used as an example.

The functional activities of the internal organ systems of the human body have a certain inertia, so the principle of gradual progress should be followed, and the amount of exercise should be increased slowly from small to large.

Aerobic exercise, many people are to improve the level of cardiorespiratory endurance, lose excess fat, reach ** or maintain a reasonable weight. For junior scholars with low physical fitness. When you start training, you should train less times a week, three times a week, every other day.

When the training level is improved and the training is adapted, the training frequency can be increased appropriately, generally 3 to 5 times a week.

The duration of each exercise depends on the goal that the client wants to achieve, and according to the client's physical condition, the existing training level and the intensity of the exercise, the higher the intensity, the greater the oxygen uptake, and the shorter the exercise time that can be maintained.

Therefore, it is recommended that low-intensity activities must exceed 30 minutes at a time, and high-intensity training should also last for 20 minutes or more. Training at a relatively low intensity and longer exercise time is easier for most people to complete, so clients can be allowed to use longer moderate-intensity activities for more than 60 minutes.

How can there be an accurate answer to such a question, most of the people who ask this question are superstitious experts and have little practice, do you want to learn all the knowledge of sports before starting sports, it is estimated that you will not be able to learn it at the age of 99.

There's no point in asking yourself questions about your exercise level online. Suppose the fitness gods tell you that you must exercise five days a week, and every exercise must be done to the limit. Can you really do it, even if you barely do it, can you really stick to it?

Or conversely, let you do it three or four times a week, and what if you don't feel like it's working? There is a big gap between people, and everyone's standards are definitely different, so the fixed standards are definitely wrong.

If you want to know how many times a week you should exercise, the first thing you must do is to exercise for a period of time, and try to exercise as many times as possible to accurately master your exercise ability through practice.

In practice, only two aspects need to be noted: the state of the body after exercise; Mental state before the next exercise. The best fitness exercise is the one that people enjoy and can stick to regularly over time.

Three times a week. It is generally believed that people who exercise three times a week are the healthiest, and the fitness effect is also the best.

The first type: physical exercise. Aerobic exercise is divided into high-tenacity aerobic exercise and moderate-hardness aerobic exercise.

For moderate hardness aerobic exercise, it is recommended to ensure that the exercise time should be 30-60 minutes, the training frequency should be maintained at 5 times a week, and the total exercise time per week should be between 150-300 minutes. For high-resilience training, it is recommended to exercise for about 25 minutes per exercise, train at 3 times a week, and exercise between 75-150 minutes per week. Aerobics exercises include new items:

Hiking, jogging, cycling, rowing, treadmills, swimming.

The second type: strength exercises. In the early stage, it is recommended that the training frequency should be around 3 times a week, and the training time should be around 40-60 minutes, and after the body slowly integrates, the training frequency can be gradually increased to 3-6 times a week, leaving enough time for the body to rest and repair.

Strength sports include new events: barbell curls, bench presses, push-ups, race walks, etc.

The third type: flexibility exercises. Flexibility training is to do stretching for the muscles of the whole body, it is generally recommended to do a stretch exercise every day, each stretch time can be adjusted to about one minute, and the posture can be flexion and extension, splitting and so on.

Flexibility Enhancement Exercises: Folk Dance, Yoga Fitness, Postpartum Yoga, etc.

Each exercise method, its exercise compressive strength and time are all different, according to the physical fitness and their own exercise goals are different, the training method and program will also be different, if you are still not clear about your physical condition, then, you can train within this recommended time to prevent physical problems.

It should be 4 to 6 times a week. The daily fitness time should be controlled for about an hour, and it should be decided according to your physical fitness.

I think a week of fitness is the best, each workout is controlled at 30-50 minutes.

It's also good to exercise about 3 to 5 times a week, and it's good to exercise a few times a week.

1. The amount of exercise per week is closely related to age, generally speaking, for children, we encourage them to exercise at least five times a week and participate in physical exercise. That each time is not less than 30 minutes, then there should be at least 150 minutes of exercise a week, and for children and teenagers, our exercise is best to be moderate and medium intensity exercise, then the so-called medium and medium intensity exercise, is to exercise so that the heart rate for teenagers and children, can ensure that the heart rate is in the range of about 130 to 150 times This heart rate, in the process of exercise can have such a phenomenon of air knots, This is still very important for children and teenagers.

2. So for adults, we generally require them to exercise three to four times a week, each time for no less than 30 minutes, so in this way, adults are of medium intensity'The amount of exercise is about to reach more than 120 minutes per week, such a total amount of time, this moderate intensity has just been said, this is our adult exercise, basically the heart rate is maintained at about 120 beats such a heart rate level, and then when exercising, we are a little between the air knot and the non-knot, probably such a one.

3. For the elderly, the amount of exercise can be appropriately reduced, and the amount of exercise we generally recommend for the elderly is three to four times a week, and each time there can be a time of twenty or thirty minutes, so the average amount of activity for the elderly can have 100 minutes of such a time, which is basically okay.

4. Of course, in the middle of this whole activity process, the exercise we require is best a collection of a variety of sports, rather than a single exercise, it is best to be able to exercise muscle strength in the middle of the whole exercise process, and also have cardiopulmonary function, and then do some body stretching exercises, then this is according to different sports, we may be different from the total amount of exercise, for teenagers, our amount of exercise is at least to be guaranteed, This is one of the most helpful things for his growth and development, and this exercise is the basic exercise requirement.

The amount of exercise per week is related to age, children are recommended to exercise at least five times a week, each time for no less than 30 minutes, adults are recommended to exercise three to four times a week for no less than 30 minutes, and the elderly are recommended to exercise for 20 or 30 minutes each time three to four times a week.