How to control the intensity of exercise in order to find the right intensity for your exercise?

The intensity of aerobic exercise should be determined according to your actual situation. There is no absolute concept of strength here, but it is based on the actual state of one's own body. is also based on running, a novice with zero fitness foundation, the running speed has already made you feel like you are panting, so maintaining this strength at this stage will have a good fat loss effect.

If you continue to exercise for 3 months, your fitness will be greatly improvedIf you want to continue to lose fat, it is inevitable to increase the intensity of exercise. At this point, you can increase your running speed or higher.

In addition to increasing intensity, sprint training during exercise is also the best choice for fat loss, and running is variable speed running. If you are riding, you can increase the resistance of the ride and let yourself feel the feeling of climbing during the ride. In fact, high-intensity aerobic exercise is also the equivalent of leg training.

If you don't pay attention to warming up before exercising or stretching after exercising, you may make your legs thicker or injure yourself during exercise.

Cases of injuries during high-intensity exercise abound, and if your fat loss comes at the cost of a knee injury, it really doesn't pay off. Posture during exercise is an effective way to reduce the chance of injury. In addition to not shaking your legs during ridingKeep your knees in the direction of a line with your toes, neither buckle or abduct, and try to run your entire foot parallel to the ground during riding, and don't rely on your toes to force downward.

During the process of running, the body should lean forward as much as possible, keep the center of gravity of the body in the center of the body, do not move down too much, try not to let the treadmill appear dong dong dong running sound, light running posture is the best, outdoor running is the same. Exercisers who are just starting out should not start with a high intensity. It makes sense to increase the intensity gradually.

Blind training for people who don't know anything about fitness can have some serious consequences.

This is still done according to your own physical condition. You can do a little less every day, and then increase it day by day.

I think this varies from person to person, so don't exceed the limit of what your body can bear, you can increase the intensity a little bit at a time and find your limit.

Start with the basics, then slowly increase the intensity, and if it is uncomfortable beyond a certain range, don't increase it again.

You should increase it a little bit, don't exercise too hard the first time, and increase it little by little to control the degree that you think is appropriate.

I think it's better to do what you can and not to overdo high-intensity exercise.

Ensure that the posture is correct during the exercise, and the amount of exercise in the early stage should be moderate.

This varies from person to person, and it should be chosen according to each person's physical condition.

You have to know how much your body has, and don't be very tired.

I know that I can't do it, and then I hold on for a while, and slowly improve.

Find a fitness trainer, this degree is difficult to control by yourself, according to your physical condition.

Look at your body's reaction, if you feel that your body can't bear it, it means that the intensity is too great.

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.

You can observe your physical condition according to different intensities, and you can slowly find the most suitable exercise intensity for you.

First look at your body to determine your exercise intensity, and if your physical fitness is good, then strengthen.

Be mindful of how you feel about yourself at all times.

If you feel like you've had a slight rapid heartbeat and you're sweating but not much. Moreover, after the end of the exercise, you can quickly eliminate the fatigue caused by exercise, and you will not feel the sore leg muscles after waking up early the next day, and there is no difference in diet and sleep, which indicates that your exercise on that day is reasonable. However, if you can't recover for a long time after exercising, and you will feel muscle soreness and even nausea after the next day, it means that your luck collapsed too much the day before, and you need to adjust and reduce it in time.

Otherwise, it is easy to cause harm to the body.

When we feel tired during exercise, the amount of exercise at this time is generally the maximum. If the exercise relaxes the physical and mental state and improves the physical fitness, then it is the most suitable sports banquet for you.

Before exercising, you should say that you should warm up well, and you should be sleepy and in the process of exercising, if you are unwell, you should stop in time, and you should ask a professional coach to see what kind of exercise you are suitable for.

At first, you should move for 20 minutes, and then slowly increase the time of activity, and at the beginning you should warm up well, do not hurt your body, and also touch the rest of the smile to judge according to the body's breathing and noisy state.

If you want to determine the right exercise intensity for you, it's best to do an actual exercise test. Many people have a hard time determining how hard they can withstand exercise, and the best way to solve this problem is to actually get tested. Jumping rope and running are relatively gentle exercises, you can sort the exercises you want to experience, and then test them every day after that, so that you can test what kind of exercise intensity you can adapt to.

If you rank the intensity of exercise, such as jogging can be ranked first, followed by jogging, then skipping rope, fast running, and then HIIT exercise. On the first day, you can try to walk slowly to see how often you can keep walking slowly, and then test the time to go home and relax and feel the feedback of your body. On the second day, you can try jogging, and also record how many hours you can keep running, so that you can feel the maximum intensity that your body can withstand during the running process.

On the third day, it is recommended that you take a break, because the body will be tired after two days of exercise, so it is difficult to test the intensity of your body if you test continuously on the third day. After the rest on the third day, you can start skipping rope directly on the fourth day, and you can test how long you can last if you jump rope by yourself. After resting and recovering your energy at night, you can try to run fast on the 4th day, so the way to record fast running is also very simple, that is, to keep the frequency of fast running, to see how long you can run.

On the 5th day, it is recommended that you rest, and on the 6th day, you should relax your body and refrain from exercising. Then on day 7, you can try to do the highest intensity HIIT exercise. You can casually look for these exercises on the Internet to see how long you can last.

After that, you can see how much intensity you can withstand by comparing the times.

If you want to determine the right intensity for you, you can make some fitness plans for yourself, such as a few sets of push-ups and sit-ups, to see how well your body can bear it, this method is the easiest.

According to your physical condition, step by step, do some exercises with a relatively small amount of exercise and weak intensity at the beginning, and then gradually increase the time and intensity.

When exercising, the amount and intensity should be mastered, the intensity should be reduced, and the intensity should be moderate, and the amount can be increased. The following principles are for your reference.

1. Control through mental state: After exercising, you should be full of energy, full of energy, and have no symptoms of drowsiness and fatigue. Conversely, it indicates that the exercise load is too high.

2. Control the amount of sweating through exercise: Generally speaking, it is more appropriate to exercise to the extent of just sweating or sweating. Not sweating means that the load is not enough, and sweating profusely means that the amount of exercise is too much.

3. Control through post-workout diet: if the appetite is good after workout, the amount of food will also increase slightly, indicating that the load is more appropriate; On the contrary, it indicates that the amount of exercise is excessive.

4. Control through work efficiency; Through physical exercise, physical fitness is enhanced, memory is strengthened, and the efficiency of study and work is improved, indicating that the amount of exercise is just right. If the body is emaciated, sick, and the learning and work efficiency are reduced, it means that the amount of exercise is not properly mastered, and it should be adjusted in time.

In addition, the more professional method is to control physical exercise through heart rate to achieve the right amount of exercise.

Don't let yourself feel too tired, and don't exercise too often, pay attention to some signals from your body when exercising.

The common people can't grasp your .........It's okay to feel the stretching muscles feel pulling, but whether you can continue to exercise depends on your own feelings, and it's OK when you feel that the pulling feeling will become painful or very full, otherwise you will have to recuperate for three or four days, and you won't lose anything.

The easiest way to exercise intensity is to measure your heart rate.

Physiologists set the heart rate zone of 110 to 150 beats as the effective value threshold for exercise load, and the heart rate zone of 120 to 140 beats to beat the heart rate as the optimal value threshold for exercise load.

Don't get hurt, don't get overtired.