What should you pay attention to when increasing your exercise volume?

Exercise is the best way to exercise your body. It can better improve the body's immune ability and prevent the influence of some adverse diseases. However, you must also pay attention to the amount of exercise to be sufficient, so that the effect can be achieved. So how can you increase the amount of exercise more healthily and effectively? Below we will introduce these common sense issues to you in detail. Only by paying attention to the increase in exercise can you achieve the ideal exercise effect.

1.

Control through heart rate: generally the heart rate percentage method can be used. It is difficult to measure an individual's maximum heart rate directly. Generally, both men and women can use 220 minus their age to estimate their maximum heart rate per minute (some people also suggest that women use 210 minus their age to estimate). For example, for a 20-year-old person, the intensity of his exercise should be controlled within the range of heart rate: (220-20) x (70%-85%) = 140-170 (beats/minute), which is called the appropriate load of oxygen exercise. Or subtract 70% of the resting heart rate (here assuming 60 beats per minute) from the heart rate close to the limit of exercise (generally assumed to be 200 beats per minute), and add 60 beats to the resting heart rate base, that is, the heart rate during exercise is (200-60) x 70% + 60 = 98 + 60 = 158 (beats/minute). This is the exercise intensity that has the best effect on the body.

2. Control through mental state: After exercise, you should feel refreshed and energetic, without any symptoms of drowsiness or fatigue. On the contrary, it means that the exercise load is too heavy.

3. Control it by the amount of sweating during exercise: Generally speaking, it is more appropriate to exercise to the point where you just sweat or sweat a little. Not sweating means the workload is not enough, while profuse sweating means the amount of exercise is too much.

4. Control through diet after exercise: If you have a good appetite and a slightly increased food intake after exercise, it means that the load is appropriate; otherwise, it means that the amount of exercise is too much.

I hope that everyone can pay more attention to these common sense issues of exercise in life. Only sufficient exercise can help you achieve the best exercise results. I also hope that after understanding the common sense introduced above, everyone can achieve the best results in exercise.