How to control the amount of exercise? Please, thank you

Exercise can be weekly.

1, 3, 5 every other day, about 30 minutes each time to enhance physical strength, the method is to try to lift heavy objects, the load is 60 of the limit muscle strength, until the muscles feel tired (about 10 12 times each time). Around 20 years old. Sports medicine refers to this age group as the "record-breaking age group".

During this period, the body function is at its peak, and the heart rate, lung capacity, bone sensitivity, stability and elasticity are at their best. From the perspective of sports medicine, insufficient exercise during this period is more detrimental to the body than excessive exercise. People in this age group can exercise at any exercise intensity.

The "regular energy" gained through muscle-strengthening exercises during this period does not disappear after the exercise is terminated. The heart increases the amount of blood transfused through endurance exercises. In short, a 20-year-old can reserve "resources" for future physical health.

During this period, you must pay attention to exercising consistently to maintain your weight, otherwise it will be very difficult to go to ** after the age of 30. Exercise can be weekly.

1, 3, 5 every other day, about 30 minutes each time to enhance physical strength, the method is to try to lift heavy objects, the load is 60 of the limit muscle strength, until the muscles feel tired (about 10 12 times each time). If you don't feel tired after many exercises, you can increase the weight of the machine10, and the main muscle groups (pectorals, shoulders, backs, biceps, triceps, abs, legs) must be exercised. 20 minutes of exercise for the cardiovascular system by jogging, swimming, cycling, etc., with an intensity of 150 to 170 beats of the pulse.

For beginners, they should follow the principle of gradual and gradually increase the amount of exercise in order to effectively improve, and it is possible to adapt to the amount of exercise of greater intensity.

<> as with dieting, exercise is a controversial issue. Once we start our routine at the gym, we always ask ourselves, what is the best workout time to show results in the short to medium term? Should I go to the gym every day?

Is it useful to run 5K every other day? How to combine cardio with bodybuilding? The fact is that there seems to be a path towards unification lately.

It is a high-intensity training aimed at achieving the quality and quantity of life, in other words, the most desired and often mentioned longevity in the world of health.

It's no secret that the "more, the merrier" mentality in exercise is a thing of the past: you don't need to spend an hour a day doing strenuous exercise to maximize the benefits you'll get. By contrast, a new study published in the biweekly Journal of the American Medical Association Internal Medicine Volume found that people who did 150 minutes of moderate or vigorous exercise per week had lower all-cause mortality.

That is, you only need to get about 22 minutes of physical activity a day to reap the benefits of longevity. To determine the optimal time to exercise each week, the researchers collected data from 10,000 adults who participated in the National Health Follow-up Survey, which was conducted from 1997 to 2013.

The researchers then analysed the self-reported exercise of the adults to see which exercise habits were associated with longer life expectancy and lower morbidity of disease. People who exercise at least 150 minutes a week of moderate to vigorous intensity are most likely to live long and healthy lives. Another scientific study conducted by researchers at Harvard University in the United States has debunked a myth about exercise in the elderly.

Studies have shown that older people are no longer sitting on the couch all day long and getting around with a means of transportation, but instead of being physically active, which may be beneficial for longevity and health.

With the development of society, the standard of living has gradually improved, and the body is fully nourished, but most people cannot maintain high-intensity exercise to consume excess energy. So how do we regulate the amount of exercise we do?

If you're a novice athlete, you need to learn the basics first. For example, body structure, how to supplement the local cautious nutrition, such as Tong Li He to restore the body and so on. Then make a training plan.

When you first start training, you should do adaptive training to get enough exercise for all parts of your body. The amount of exercise should be small, the intensity should be low, and the exercise time should be short, preferably controlled to about 30 minutes.

As the body becomes more capable and experienced, it is possible to increase the training movements, intensity and time. For example, if you can do 20 push-ups at a time, and you feel exhausted, then stick to 20 push-ups per group, which can be divided into 4-6 groups. Then as you exercise every day, your body will get better and better, and you feel that you can do it 30 times at a time, which means that you have broken through your limit, so take a group of 30 and do the movements.

And so on, find your own limit point at each stage, and then maintain that state, and then slowly break through.

Any action is the same, it is the same principle. The whole training process is gradual, and there should be no rush for quick success.

Running exercise is simple and easy, and running exercise has a very obvious effect on enhancing human health. At present, more and more people are running for health purposes. However, there are some people who do not understand the scientific law of running step by step, and "run around" according to their own interests and subjective requirements.

For example, some people think that the longer they run, the more exercise they have, the better they are; Some are "exposed to ten colds", and some do not pay attention to the rhythm and run violently at the beginning; Wait a minute. Talking about Qi is not only fruitless, but also has a negative impact on physical health.

What exactly is the scientific standard for the amount of fitness running training? Nikolai Korosdelev, a former Soviet doctor of medicine, has long been engaged in the study of the effects of different exercise methods on human health, and recently, on the basis of many years of observation and research, he proposed that for people who decide to choose fitness running as the main means of exercise, when running, they should pay attention to the rhythm of running, and the rhythm of fitness running and exercise, two standards can be adopted.

The first criterion: we don't open our mouths when we run, we must breathe through our nose, and when you feel out of breath and have trouble breathing, we can choose to slow down the pace of running.

The second criterion is the heart rate standard. If your pulse rate is 86-96 minutes after 10 minutes of running, it means that the exercise load is compatible with your physical capacity.

For people who engage in fitness exercises, the highest heart string standard when exercising can be determined using the following formula: 180 minus age.

The principle of fitness exercise is that when we run in parallel, we must make the body feel relaxed and satisfied. If we have some uncomfortable feeling in our body while running, such as chest tightness, muscle strain, etc., we should stop immediately and never keep running.

If it is a fast run, it should be grasped in about 20 minutes to 30 minutes, you must consider your heart rate, you must adjust your breathing, you must pay attention to the pace of each lap, the running time should be selected between 6:30 or 7 o'clock in the morning, do not bury the empty stomach, and be prepared for sufficient quasi-hole liquid.

Judge the amount of exercise according to your body. For example, if your physical fitness is too poor, you can run for half an hour, and if your physical fitness is good, you can run for an hour.

You should control the amount of training according to your own conditions, physical condition and usual work schedule.

How to grasp the "degree" of exercise in order to make the body healthier? See what the experts have to say.