What are some aerobic exercise programs?

We need to have a plan for everything we do, and the same goes for exercise. When exercising, we must grasp our purpose and the intensity of the exercise, etc. At this time, planning is a very important thing. In life, we often exercise, but some people will miss this exercise for some reason. Next, let me introduce you to the aerobic exercise plan.

Aerobic exercise refers to physical exercise performed by the human body with sufficient oxygen. During aerobic exercise, the human body mainly obtains energy through aerobic respiration.

Aerobic exercise requirements: First, each exercise must last a certain amount of time; second, athletes of all ages must have a certain number of heart beats per minute during aerobic exercise; third, aerobic exercise must be performed a certain number of times per week. On the one hand, aerobic exercise must have a certain intensity to achieve its purpose, but on the other hand, the intensity should not be too high to avoid exhaustion or even unnecessary danger. Therefore, you must control the "degree" of aerobic exercise. In general, people can calculate their aerobic exercise "degree" through the following two points:

First, your resting heart rate, which is to count your pulses in 15 seconds and multiply by 4. This is your resting heart rate.

Second, calculate your maximum heart rate during exercise according to your age. That is, the maximum heart rate for an adult male is 205 minus age/2, and the maximum heart rate for an adult female is 220 minus age. 60% to 80% of the maximum heart rate is the appropriate and effective heart rate range for aerobic exercise.

Any safe and effective aerobic exercise must include the following four components: first, 5 to 10 minutes of warm-up before exercise;

The second is the aerobic exercise stage, which requires ensuring the "degree" (heart rate to be reached during exercise) and "volume" (3 times a week, each time lasting 30 minutes; or 4 times a week, each time lasting 20 minutes; or 5 times a week, each time lasting 20 minutes)

The third is the 3 to 5 minute relaxation phase after exercise; the fourth is to exercise the waist and abdomen and other parts that have not been fully exercised during exercise. Generally speaking, the whole process takes about 40 to 50 minutes.

Planning needs to be done, but once you have made an aerobic exercise plan, you still have to implement it well, otherwise it will just be talk. We should not only exercise more, but also ensure the quality of our exercise. When exercising, we should do more stretching exercises to avoid muscle strain and other situations.