10 most useful guide to aerobic exercise

<P> 1. Exercise intensity before the test. .Aerobic exercise intensity by the maximum exercise heart rate and heart rate training zone composition, heart rate training zone is the appropriate exercise intensity heart rate under the reasonable range. .Calculation of maximum heart rate: 220 - age; heart rate training zone calculation formula: maximum heart rate of 60% to 85%. .</ P> <P> such as a 40-year-old person's maximum heart rate during aerobic exercise for the 220-40 = 180 (times / min), and this person's heart rate training zone should be 180 × (0.6-0.85) = .108-153 (beats / min). .</ P> <P> 2. Movement self-test exercise intensity. .Exercise time "talking to ourselves," If we can use a normal rhythm, said a complete sentence, and can maintain smooth breathing evenly, indicating that aerobic exercise in the state, if the breathless description of the body of oxygen, it should slow down. .</ P> <P> 3. Acclimation of heart rate monitoring by checking the pulse. .Stop exercise immediately check a pulse, the pulse of the general search for 6 or 10 seconds, and then multiplied by the checking pulse rate of 10 or 6, respectively, can be derived the number of heart rate per minute. .If the measured heart rate, heart rate training zone below or above, will have to adjust the intensity of aerobic exercise. .</ P> <P> 4. Do not stronger than his athletic ability with people who exercise. .Intensity varies, If you insist on a par with others, often people are doing aerobic exercise, and you are doing hypoxic exercise. .</ P> <P> 5. The number of weekly exercise the better, otherwise, the less fat burning. .Aerobic exercise 6 times a week is appropriate, if the weight for the purpose of not less than 5 times per week. .</ P> <P> If you were walking and other low-intensity aerobic exercise, daily exercise time should not be less than 1 hour; if the goal to participate in the running to lose weight, daily exercise time should not be less than 30 minutes .. .When an exercise when the fast is not slow, stop-time action, the whole exercise should be in a constant state of motion. .</ P> <P> 6. Has never been training people and obese people, exercise is the best time to be elected in 30-60 minutes. .After meals can be, but not to vote for before meals, or easy to feel hungry. .If you feel hungry movement, we must eat, eat fruit or drink can be low-fat milk, soy milk and other beverages to prevent hypoglycemia. .</ P> <P> 7. Is not available to extend time for each exercise to reduce the frequency of exercise. .Spend less frequent exercise is not conducive to fat burning muscle in the establishment of the system, can not be fully active fat-burning enzymes. .Day fat burning capacity is not available, a continuous exercise is also easy to damage the body a long time. .</ P> <P> 8. Not to exercise and exercise. .When the body is sick, such as cold, fever, insist on and exercise, sick body often do not do aerobic exercise, but also very harmful to the body. .You should stop the exercise, adequate rest. .Severe insomnia, whole body fatigue when they should not exercise. .Any busy with work, housework, social activities are not many reasons to stop exercise. .</ P> <P> 9. Jogging indispensable pair of professional running shoes. .With shoes or sports shoes in general instead of running shoes, will only increase the chance of ankle and knee injuries. .Lightweight design professional running shoes, shoe elastic good, when in the run cushion, which allows movement has become easier, is also crucial to prevent physical injury. .</ P> <P> 10. As long as air quality, indoor and outdoor sports can be selected. .The best choice for outdoor sports flat hard. .If the land or grass will greatly increase the movement of running resistance, the exercise intensity increased a lot. .In the rugged rock the place or run, likely to cause falls, such as unnecessary Wei foot injury. .</ P> <P align=right> (internship Editor: He Lili) </ P>.