How to gradually increase the amount of exercise when you don t exercise much

Brisk walking is one of the simplest, most effective and most economical ways to exercise. Walking briskly is the easiest, as long as you raise your head, hold your chest high, stride forward, and persist for a long time, you will definitely be able to play a role in strengthening your body. At the beginning, you can be moderately slower, the distance is shorter, focus on your own feelings, feel good about yourself, pant evenly, and there is no feeling of being out of breath.

If you insist on walking briskly for a long time, in the early stage, you will feel tired, you will feel a little lonely, you will feel uncomfortable, and when you are not in a good mood, you will want to give up halfway. At this time, you need to force yourself to insist on walking, set a more suitable distance according to your athletic ability, so that you can walk down through your own efforts and persistence, a little tired, and your legs are a little sore; However, after a night of recovery, I was relaxed the next day, and I still wanted to continue walking.

In some gyms, there are a lot of interesting equipment that can be used, such as the kind of big tires, which can be smashed casually with a fire hammer; There are also hanging sandbags and so on, so you can vent casually. But not everyone has the same excitement, some people just feel comfortable riding a bike easily, or feeling good to be able to sweat a little with an elliptical exercise. In short, it is necessary to find a breakthrough point.

Repeat this process many times to form certain mental and physical habits.

Looking for a sense of accomplishment, the excitement will quickly fade away, and if you smash the tires a few times or ride the bike every time, it can be very boring. Therefore, in this process, we should look for some kind of performance that brings positive effects to the body, such as these relaxed activities relax the nerves, improve the working state, or relieve the original physical discomfort, etc., the increase in the amount of continuous exercise itself, as well as the improvement of athletic ability, are also a sense of achievement, for example, running can only run three laps of 1200 meters, but now you can run five or six laps, this is the achievement point that can be discovered.

As a girl, a girl who wants to lose fat, the coach asked me to carry out strength training with a small weight, and slowly look for the feeling of muscle strength, so that aerobic and anaerobic are combined, after practicing for a month, I began to slowly increase the amount of exercise, one is in the same time situation, improve the aerobic speed, one is in the same number of times, increase the anaerobic weight, gradually, His athletic ability is getting higher and higher, and he has transformed from a rookie to a fitness expert.

The exercise load should be gradually increased in stages, and when your body slowly adjusts to the training process, you can slowly increase the load by changing the biological adaptation phenomenon. To improve the body's athletic ability, the exercise maintenance stage, in this stage should pay attention to the meticulous exercise load arrangement, the training process and load time should be arranged by the athlete by will, to maintain their most comfortable state until the end.

As a person who started from scratch to a fitness expert, I would like to share my own exercise experience, I didn't like sports before, and inherited the family's fat-prone physique, I have been a fat sister since adolescence, and I don't like to run, every running exam in college is a disaster for me, I will vomit after running, after work due to busy work, there is no time to exercise, after more than a year of work, I have become fat into a ball, and the physique is also very poor, so bad that I am panting when I walk, So I chose to quit my job and walked into the gym, when I first entered the gym, I chose to buy 12 personal lessons, mainly because I didn't know anything, I didn't know how to use the gym equipment, according to the arrangement of the personal trainer, I began to do aerobic exercises, mainly jogging and aerobics, in order to restore physical fitness, so that I slowly no longer feel so weak. ‍‍

To master the human body function and the actual possible training adaptation rules, first of all, we need to understand what kind of sports our body is suitable for, and slowly contact, this exercise is the body to produce adaptability and muscle memory, remember not to exercise a lot when emotions come, because your body will not be able to bear it.

For example, if you go up and down the stairs, you can run more stairs and take less elevators. If you can stand, you don't sit.

You can practice planks, which will not be very tiring and can strengthen the body, which is very suitable for people who do not like sports.

1. Pulse measurement during exercise: during or immediately after physical exercise, immediately measure the heart rate and pulse for 10 seconds, as far as general physical exercisers are concerned, the heart rate immediately after exercise should not exceed 25 times for 10 seconds. The pulse number is too fast, mainly to develop the body's anaerobic metabolism capacity, which is very important for some special transportation slag mobilization, but it is of little significance to improve the health level of the body, and excessive exercise increases the burden on the heart, and some accidents may occur.

Even if it is a special need, the heart rate of the exerciser should not exceed 30 beats for 10 seconds.

2, according to the age control of the amount of exercise: age and the amount of exercise in physical exercise has a close relationship, with the increase of age, the exercise ability of the human body gradually declines, the amount of physical activity should also decrease, now, the value of 180-age is often used in physical activity as the maximum heart rate of the physical exerciser, that is, the 30-year-old person does not exceed 150 points when performing physical exercise, and the maximum heart rate of the 70-year-old person participating in physical exercise should not exceed 110 minutes, This formula has been widely used in physical exercise for the purpose of fitness.

3. Adjust the amount of exercise according to the morning pulse of the next day: the morning pulse refers to the pulse rate after waking up (not getting up) every morning, generally there are no special circumstances, and everyone's morning pulse is relatively stable. If the pulse does not change the next morning after physical exercise, it means that the body is in good condition or the amount of exercise is adapted; If the morning pulse of the next day increases by more than 5 points after physical exercise, it means that the amount of activity on the previous day is too large, and the amount of exercise should be adjusted appropriately; If the morning pulse increases for a long time, it means that the amount of exercise has been too much recently, and you should reduce the amount of quiet movement of your relatives, or temporarily stop physical exercise, and wait for the morning pulse to return to normal before doing physical exercise.

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.

You should exercise at least 3 to 4 times a week for more than 30 minutes with a certain heart rate. This is an important means to promote cardiopulmonary function and improve the body's immunity. Life is in motion, but as an office worker. How can I increase my exercise level?

First, pay attention to your heart rate when you walk to work. Although the time to walk to work is only twenty minutes. If you bring a heart rate monitor and cooperate with the exercise software, you can also take this part of the road out of the effect of exercise.

Second. A brief opportunity to go to work. There was a break on my computer that automatically stopped for three minutes every thirty minutes.

In these three minutes, you can stand up and move your shoulders and neck. Do leg exercises. In between work, I often go to the classroom to check on the lessons, and sometimes check the dormitory with the students on duty.

Walking this section of the road can also increase the speed of walking.

Third, when you get off work. After lunch, I walked around the school gate and came back. This semester, the leaders arranged an inspection area for me, which I could take a walk and earn a little money.

When it's time to get home in the evening, you can put on your running shoes and run two laps around the playground. Running home in sneakers.

If there is no record, it will not happen, to increase the amount of exercise you have, and you should add sports items, sports tracking, sports punching, and sports perception on the handbook.

**Need to increase the amount of exercise, drinking green tea before exercising, can better accelerate fat burning.

Hello, to be a healthy person, you should maintain at least 3 to 4 times a week, more than 30 minutes of exercise with a certain heart rate. This is an important means to promote cardiopulmonary function and improve the body's immunity.

Hope it helps, thank you!

Stick to a 1-hour walk every evening.

Exercise to increase the amount of exercise starts with the following face-to-face, 1Increase exercise time and increase exercise profile.

2.Increase the intensity of exercise to increase the amount of exercise.

Exercise density is the amount of exercise content per unit of time. For example, increase the amount of exercise per unit of time and reduce the time for rest.

Exercise intensity is mainly to achieve the purpose of exercise intensity by increasing the speed and intensity of exercise, so as to increase the amount of exercise.

3.Note: The increase in the amount of exercise should be gradual and adjust the amount of exercise according to the differences in individual physique. Excessive exercise is detrimental to your health.

Keep a good attitude, exercise in the morning, and keep your best spirit.

There is a limit to human physical strength.

The continuous improvement requires a gradual increase in the load, and it is not possible to blindly increase the amount by leaps and bounds.

According to your own schedule and daily exercise experience, you can increase your exercise goal by week or month.

Physical activity is becoming more and more important nowadays, but physical activity cannot be justified. Reasonable control of exercise is one of the important factors affecting the effect of exercise. Too little or too much exercise is unacceptable.

All enthusiasts should learn to control the amount of exercise. Today we will talk about how to control the amount of exercise when exercising.

How does it work?

01Check your pulse during exercise, during or immediately after exercise, take ten seconds. The optimal heart rate for the average physical exerciser is no more than 25 beats per 10 seconds. It can't be too fast, the pulse is too fast, mainly to develop the body's anaerobic metabolism, which is okay for professional athletes, but it doesn't make much sense to improve the body's fitness level, excessive exercise will increase the burden on the heart, which can lead to accidents.

The heart rate for special physical activity should not exceed 30 beats for 10 seconds.

02 Control the amount of exercise you do according to your age. Increasing age will reduce the physical fitness of the body, and the amount of exercise should also be reduced. Here, the value of the exercise formula "180-age" should be taken as the maximum value for a physical exerciser.

Heart rate. It is said that a 30-year-old should not have a maximum heart rate of more than 150 beats per minute.

03 There is also the "morning pulse" of the next day. The "morning pulse" refers to the pulse that wakes up (does not get up) every morning. There are no special circumstances, and the morning pulse is relatively stable.

After exercising, if the pulse is the same in the morning the next day, it means that the amount of exercise is okay; The morning pulse on the second day after physical exercise increased by more than 5 points compared with before, indicating that the amount of exercise on the previous day was too large; Long-term increase in morning pulse indicates that the amount of exercise has been too large recently, and the amount of exercise should be reduced, or the amount of exercise should be rested for a period of time, and the morning pulse should return to normal before physical exercise.

04 At the end of the day, it's your own subjective feelings. Physical exercise is not a professional sports competition. Be relaxed and content when exercising.

If there is a proper feeling of fatigue after exercise, it means that the amount of exercise is suitable for the functional state of the body; If you have breathlessness, difficulty breathing during exercise, extreme fatigue after exercise, or even hate exercise, it means that you have exercised too much, and you should adjust the amount of exercise in time.