Teach your aerobic exercise tips

Movement in the self test exercise intensity.

Exercise "and his talk," If you can use normal rhythm that complete sentences, and can keep breathing well, description is aerobic exercise State, if the breathless description body hypoxia, it should slow down.

1. the movement before testing exercise intensity.

Aerobic exercise, exercise intensity by maximum exercise heart rate and heart rate training zone, the heartbeat training with the appropriate exercise intensity range of reasonable heartbeat. Maximum heart rate calculation method: 220-age; heartbeat training with formula: maximum heart rate of 60% to 85%.

As a 40-year-old man aerobic exercise with a maximum heart rate: 220-40 = 180 (times/min), and this person's heartbeat training zone should be 180 × (0.6-0.85) = 108-153 (times/min).

2. exercise self test exercise intensity.

Exercise "and his talk," If you can use normal rhythm that complete sentences, and can keep breathing well, description is aerobic exercise State, if the breathless description body hypoxia, it should slow down.

3. exercise after check heart rate pulse monitor.

Exercise a stop instantly check the pulse, general enquiries pulse time for 6 or 10 seconds, then the number of the pulse check x 10 or 6 respectively, it can conclude that the number of heart rate per minute. If the measured heart rate is less than or greater than the heartbeat training zone, then to adjust the strength of the aerobic exercise.

4. not more than their movement ability of people to exercise.

Exercise intensity varies from person to person, if you insist on par with other people, often people doing aerobic exercise, but you do hypoxia movement.

5. weekly exercises the more the better, otherwise the burning of fat or less.

Aerobic exercise 6 times per week, if suitable to the purpose of weight loss per week should not be less than 5 times. If you make walks and other low intensity aerobic exercise each day of training time should not be less than 1 hour; if you participate in to lose weight for the target of the running time of exercise a day should not be less than 30 minutes. An exercise is not faster when moving when slow, stop, when the whole exercise should be at a constant speed of motion.

6. never exercises over the person and obese people, the best time to exercise should be chosen in 30-60 minutes.

After three meals may be selected, but not before, otherwise easily feel hungry. Movement to feel hungry, eat, eat some fruit or drink low-fat milk, soy milk, drinks, prevent hypoglycemia.

7. is not available to extend the time for each exercise to reduce the frequency of exercise.

Exercise frequency too few detrimental to intramuscular fat burning system, not a fat-burning enzymes fully active. Fat burning capacity is not available, a day once sustained long exercise is also easy to damage the body.

8. don't exercise workout.

When the body has a disease, such as colds, fever is hard to uphold the exercise, sick body often won't do aerobic exercise, but the body is very negative. This should stop exercising, adequate rest. Severe insomnia, fatigue is also not suitable for sports. And any heavy work, home, social activities are not applicable to stop exercise.

9. jogging indispensable for a pair of professional running shoes.

Used shoes or sneakers instead of running shoes, will only increase the ankle and knee injuries. Professional design and light running shoes, shoes stretch well, in the running to play the buffer, it allows movement process becomes easy to teach, to prevent bodily injury are also essential.

10. as long as air quality, select both indoor and outdoor sports.

Outdoor sports it is best to choose a flat, hard. If you jogging on the grass land or can greatly increase the movement of resistance, makes a lot of exercise intensity increase. In the rough or run by the local stone, easily fall, his feet, and other unnecessary injury.

(Practice editing: Liu Haibo)