How to do aerobic exercise?

Compared with previous years, people now pay more attention to exercise for physical health. In our lives, there are many ways to help people exercise, the most common of which is aerobic exercise. For example, jogging, brisk walking, swimming, etc. that we often mention are all aerobic exercises. In fact, people will have some misunderstandings when exercising. Today, I will teach you how to do aerobic exercise in life.

1. Test the intensity of exercise before exercising. During aerobic exercise, the exercise intensity is composed of the maximum exercise heart rate and the heart rate training band. The heart rate training band is the reasonable heart rate range under appropriate exercise intensity. Maximum heart rate calculation method: 220-age; heart rate training belt calculation formula: 60%~85% of maximum heart rate.

For example, the maximum heart rate of a 40-year-old person during aerobic exercise is: 220-40=180 (times/minute), and the heart rate training belt of this person should be 180×(0.6-0.85)=108-153 (times/minute).

2. Self-test exercise intensity during exercise. "Talk to yourself" while exercising. If you can speak complete sentences with a normal rhythm and keep your breathing even, it means you are in an aerobic exercise state. If you are panting, it means your body is lacking oxygen and you should slow down.

3. Monitor your heart rate by checking your pulse after exercise. Check your pulse as soon as you stop exercising. Generally, the time for checking the pulse is 6 or 10 seconds. Then multiply the number of pulse beats by 10 or 6 respectively to get the heart rate per minute. If the measured heart rate is lower or higher than the heart rate training belt, adjust the intensity of the aerobic exercise.

4. The more times you exercise per week, the better, otherwise the less fat you will burn. It is advisable to do aerobic exercise 6 times a week. If the purpose is to lose weight, it should not be less than 5 times a week.

If you do low-intensity aerobic exercise such as walking, your daily exercise time should not be less than 1 hour; if you participate in running with the goal of losing weight, your daily exercise time should not be less than 30 minutes.

Although aerobic exercise is simple and easy to perform, if it is not performed properly, it will not only fail to help us achieve the benefits of physical exercise, but will also have side effects. So for friends who want to exercise, you might as well take a look at the editor's description. Especially for friends who are just starting to do aerobic exercise, it is important to master the method in the early stages of exercise.