How to control the intensity of exercise?

In our daily life, many people have the habit of exercising, it is indeed a very good choice to improve their physique through exercise, exercise is a healthy sport, but the intensity of exercise needs to be controlled, so how to control the intensity of exercise? Let's find out!

If you want to maintain your health through exercise, then the amount of exercise must be within a reasonable range, at least five days a week, and the daily face time should be about 30 minutes, and you must choose moderate-intensity or higher exercise. If you really don't have a lot of time to exercise, you can also exercise in 10-minute units, so that 3 10-minute exercises a day can also achieve the most basic workout purpose. If you want to **, it is best to exercise every day, and each exercise time is more than 40 minutes to achieve better results.

For children who usually go to school, they should do about an hour of moderate-intensity physical activity every day, which is very useful for their healthy growth. This is because at the same time that the shape of the children's body changes rapidly, the heart, muscles, and bones are also a critical period of growth and development, and the development level of these organs during this period may affect the children's lifelong health.

If the elderly usually exercise, they should control the amount and time, complete at least 150 minutes of moderate-intensity aerobic physical activity per week, at least 10 minutes each time, and if the moderate-intensity activity time can be increased to 300 minutes per week, it will be more beneficial to physical health; Older people should do muscle-building activities at least 2 days a week.

Moderate-intensity aerobic exercise includes walking, jogging, boxing, swimming, tennis, and more at a moderate pace; Exercises to build muscle strength can include mountaineering, stairs, stone locks, dumbbell exercises, strength equipment exercises, and so on.

The above is about the intensity of exercise, it is very important to control the intensity of exercise, according to your specific situation to choose the exercise method that suits you, and control the intensity, so as to make the exercise more effective, you can not blindly exercise excessively in the process of exercise, so as not to bring adverse effects.

35 squats a day and 20 km of riding.

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.

I believe that everyone is familiar with high-intensity interval exercise, and many people also regard it as a "fat loss artifact". Every time you follow the fitness app to dance a set of 20min "HIIT", you are definitely sweating profusely, making you feel that today's exercise intensity is really high!

But what is the real definition of [exercise intensity] to Paixiang bottom? Does sweating mean high exercise intensity? Is fat loss good?

Literally, the "high intensity" required for cardiopulmonary function means that you need to increase your heart rate by at least [greater than 80%] in a short period of time (reserve heart rate = maximum heart rate - resting heart rate). In other words, the degree to which you can't say a word after exercising is almost close to your high intensity.

Therefore, if you follow ** after a set of 20 minutes of high-intensity interval training, although you sweat a lot, but the body is still in an absolutely relaxed state, it means that you may not have reached high intensity at all. In other words, you may have reached a higher intensity in the first set of movements [full force], but as your body accumulates lactic acid and fatigues, the next few sets of movements are completely deformed, or the number of sets is reduced, and the intensity is greatly reduced.

Here is a way to ensure that you prevent your body from being lazy when doing medium-to-high-intensity training, you set a 10min timer every 1min to remind the empty crack, try your best to do burpee, jump rope or squat jump in the first minute, count how many your limits are, then rest for 1 or 2min (depending on your heart rate recovery) and then start the second set to do 1min full burpee (be sure to do the same number as the first group in this minute) This will guarantee that your strength will not decrease. In this way, 3-5 groups ensure that you are so tired that you want to curse haha, and you may never feel that you have trained at a high intensity again.

However, I don't recommend fitness novice students to try these extreme training methods, in fact, the fitness app is suitable for the public of low-to-medium intensity exercise, or very practical value, as long as you can follow them to exercise, the body will have healthy positive feedback. Again, the exercise that you like and are willing to stick to is the most effective exercise!!

Eat more meat every day, that is, you can maintain such physical fitness, and training can be more effective.

If your body feels a lot of pain, it's too intense. Kuqing is poor so that your body is tense, but not too painful, at this time it is the best strength without a front.

If you want to ensure the intensity of your exercise, you must improve your physical fitness, make yourself more self-disciplined, complete the training on time and on time every day, and you can also find someone to supervise yourself and complete it with yourself.

You need to control the time, control your body, and make reasonable arrangements according to your body, so that you can better control the intensity.