What are the criteria for measuring aerobic exercise?

Everyone may be familiar with exercise for health, but few people pay attention to the frequency of exercise, especially aerobic exercise. The frequency of exercise is very important. So what intensity should we achieve in exercise? Everyone knows the benefits of aerobic exercise, but how many times a week is best for your health? Next, I will tell you about it in detail.

Regarding exercise frequency, the American Academy of Sports Medicine recommends that normal people should exercise 2 to 5 times a week. If you have no exercise habit before, you should start with a small amount, twice a week, and then slowly increase to three or four times.

A common mistake made by beginners is that when they start working out, due to their high enthusiasm and want to achieve results as quickly as possible, they exercise every day at once, and each exercise session is also very intense. This often leads to overtraining, and within a short period of time, they will experience symptoms such as fatigue, insomnia, and excessive body aches.

Gradual progress is the basic principle of all sports training. The intensity of exercise should gradually transition from low intensity to moderate intensity; the duration should gradually increase; and the number of exercises should increase from a few to a lot. All of the above should be increased slowly within the range of personal adaptability, and don't rush for quick results.

The elderly, infirm or people with chronic diseases should pay more attention to the scale of exercise. It is best to see a doctor for a comprehensive physical examination before exercising. The doctor will prescribe specific aerobic exercise based on your personal situation, and you can then exercise according to the prescription.

In addition, whether the fatigue caused by exercise can be eliminated the next day is also a criterion for measuring whether it is aerobic exercise: if the fatigue cannot be eliminated the next day, it means that the exercise is excessive and has exceeded the scope of aerobic exercise.

After mastering the frequency and intensity of exercise, and arranging our exercise time reasonably, we can implement aerobic exercise in a planned and step-by-step manner, which will surely achieve twice the result with half the effort in health preservation. In fact, what we should realize is that fitness is a long-term habit. If you want to have a healthy body, you should stick to fitness throughout your life.