Aerobic exercise how to grasp the scale

They say that aerobic exercise is good, but many people do not know what is aerobic exercise, do not know how to grasp the scale of aerobic exercise.

What is aerobic exercise

Human movement is requires energy, energy from cells with oxygen metabolism (oxidation), is aerobic exercise; but if the energy from anaerobic Glycolysis is anaerobic exercise.

Aerobic metabolism, molecular full oxidation 1 g glucose, can produce 38 ATP (energy) of energy; whereas in anaerobic glycolysis, 1 g of glucose molecules generates only two ATP.

Aerobic exercise is glucose metabolism after water and carbon dioxide is generated, you can breathe easily passed out, harmless to the human body.

However in Glycolysis when the ammount of pyruvic acid, lactic acid and other intermediate metabolites, cannot be excluded by breathing.

These acidic product accumulation in cells and the blood, "fatigue toxins" that will make you feel tired weakness, muscle pain, breathing, heartbeat and arrhythmia occurs when the serious increase in hepatic and renal acidosis and burden.

So no aerobic exercise, always tired, muscle pain to take several days to disappear.

Relaxed sport counted as aerobic exercise

Minimal performance is not an aerobic exercise, it is not the purpose of the exercise.

Only reaches a certain intensity aerobic exercise, to exercise the function of heart and lung circulation, improving people's physical strength, stamina and metabolic potential capacity, is the most valuable sports. In other words, aerobic exercise in at or near its upper limit is meaningful. And the limits of the ceiling, for everyone is different.

How to master the essentials of aerobic exercise and the scale of

Before preheating before each movement requires a warm-up process that preparatory activities, activities of the joint ligament, chenla limbs and back muscles.

Then start from low intensity exercise, gradually into the appropriate intensity of movement.

Close and do not exceed the rate of "bulls eye" in General, target heart rate-170-age.

If your target heart rate of 60-year-old, is a 170-60 = 110 (times/min). When you exercise, you can always count on the pulse, heart rate control in 110 times/min, exercise intensity is appropriate.

Of course this means health activists, sick persons.

If the heart rate during exercise is only 70 to 80 times per minute, from target rate far, have not yet reached aerobic exercise training standards.

Feel yourself feeling is mastering the physical activity and exercise intensity of key indicators, including slight shortness of breath, felt a little heart warmth, was systemic and micro-red, Chin Chin small Khan, this indicates that the movement right; if there is an obvious flustered, shortness of breath, chest fever, dizziness, sweating, fatigue, indicate movement overrun.

If your campaign to keep in mind the "jump" batting an eye, heart rate is the rate of "bulls eye" too much, it shows your exercise is not possible to achieve enhanced physical fitness and stamina, you also need to add more capacity.

Duration of the general health of each aerobic exercise time should not be less than 20 minutes, up to 1-2 hours, mainly based on individual physical circumstances.

Per week for 3 to 5 times the number of aerobic exercise, too little difficult exercise.

After the first symptom is the feeling of discomfort after the campaign, as well as physical fitness.

Most people in the movement, you can have with mild discomfort, fatigue, muscle pain, feeling to rest will disappear soon after, this is normal.

If the symptom is obvious, feeling tired, muscle pain, and one or two days cannot disappear, this indicates intermediate metabolite in cells and the blood circulation in the stacked too much.

This is the consequence of anaerobic exercise, you must decrement the next exercise.

Step by step all the basic principles of exercise.

Exercise intensity from low intensity to medium intensity gradually transition; duration should be gradually extended; the number increased by little movement.

These are the individuals can meet increasing extent, not so slow.

Seniors or persons with chronic diseases, but also to master the movements of the scale. Best before go to the doctor, comprehensive physical examination, the doctor according to personal circumstances, a specific aerobic exercise prescriptions, then according to the parties exercise.

(Practice editing: what Chris)