How to grasp the scale of aerobic exercise.

<P Align=center> </ P> <P> What is aerobic exercise </ P> <P> human movement requires energy, if the energy comes from aerobic metabolism within the cell (oxidation reaction), that is, aerobic .exercise; if energy comes from anaerobic glycolysis, is anaerobic exercise. .Aerobic metabolism, the full oxidation of 1 mole of glucose, can produce 38 ATP (energy units) of energy; in anaerobic glycolysis, 1 mole of glucose produces only 2 ATP. .After glucose metabolism during aerobic exercise to generate water and carbon dioxide, can breathe easily be eliminated from the body, harmful to humans. .However, when a large amount of pyruvate in the glycolysis, lactate and other intermediate metabolites, can not breathe excluded. .These acidic products accumulate in the cells and the blood, it becomes a "fatigue toxins" make people feel fatigue, weakness, muscle pain, but also breathing, heart rate and arrhythmia, in severe cases the burden of acidosis and increased liver and kidney .. .Therefore, anaerobic exercise, the people always tired, muscle pain to last several days to disappear. .</ P> <P> easily be considered aerobic exercise </ P> <P> slight movement is not aerobic exercise, but also reach the purpose of exercise. .Only reach a certain intensity aerobic exercise, can exercise cardiopulmonary circulation, improve people's physical strength, endurance and metabolic potential, is the most valuable exercise. .In other words, aerobic exercise at or near its limit, have meaning. .And this ceiling limit for everyone is different. .</ P> <P> how to master the essentials of aerobic exercise and scale </ P> <P> before exercise warm-up every time there is a need to warm up before exercise, during the preparatory activities, activities ligaments, stretched limbs, low back .muscle. .Low-intensity exercise from the start, gradually entering the appropriate intensity exercise condition. .</ P> <P> close to but not exceeding "target heart rate" Generally speaking, the target heart rate is 170 - age values. .If you are 60 years of age, target heart rate is 170-60 = 110 (beats / min). .When you exercise, they can always count the pulse, heart rate controlled at 110 beats / min below the exercise intensity is appropriate, of course, refers to the movement of healthy persons, the infirm were not included. .If the heart rate during exercise is only 70 to 80 beats / min, far away from the target heart rate to that has not yet reached the standard of aerobic exercise training. .</ P> <P> sense of self, sense of self, is to master the exercise and an important indicator of exercise intensity, including mild shortness of breath, feel a little heart, the whole body fever, reddish complexion, Jinjin little sweat, indicating that moderate exercise; if .obviously flustered, shortness of breath, chest fever, dizziness, sweating, exhausted, indicating that movement overrun. .If you always keep the movement in the "calm," the degree of heart rate from the "target heart rate" is a huge difference, it indicates that you can not exercise enhance physical fitness and endurance to achieve the purpose, also need to add some volume. .</ P> <P> general health each time the duration of aerobic exercise time should not be less than 20 minutes, can grow to 1 to 2 hours, mainly based on personal physical circumstances. .Per week for aerobic exercise 3 to 5 times, the number of too little difficult to achieve exercise objectives. .</ P> <P> Symptom after the movement after the discomfort that is the yardstick to measure the appropriateness of physical activity. .Most people in the campaign, may have mild whole body discomfort, fatigue, muscle pain and other feelings will disappear soon after the break, this is normal. .If the symptoms, feeling tired, muscle pain, and a couple of days can not disappear, indicating that intermediate metabolites in the cells and excessive accumulation of blood circulation. .This is a consequence of anaerobic exercise, you should next exercise can be a reduction. .</ P> <P> step to which all the basic principles of exercise. .Low-intensity exercise intensity should be a gradual transition to moderate intensity; duration should be gradually extended; exercise frequency by a small increase. .These individuals can be adapted to be in slow increments within the range, not anxious. .Frail elderly or people with chronic diseases, but also to grasp the movement of the scale. .Best to see a doctor before exercise, a comprehensive examination by the doctor according to individual circumstances, to open a specific aerobic exercise prescription, then follow the parties exercise. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.