How much exercise is healthy?

With the gradual improvement of living standards, people pay more attention to health preservation while enjoying material wealth. So you can always see many people exercising in the park after meals. Especially for some obese people, losing weight has become one of the most important things in life. However, many people are eager for quick success and excessive exercise makes their bodies unable to bear it. So, what is a healthy amount of exercise?

Optimal amount of exercise

The optimal amount of exercise means that the heart rate of an organism when subjected to exercise stimulation is between 120 and 180 beats per minute. Modern physical exercise methods have shown in research on the standard value threshold of physical exercise that the best effect of physical exercise is when the organism is at its maximum oxygen uptake and maximum cardiac output. At this time, all tissues and organs of the organism can obtain the most sufficient oxygen and nutrients, the metabolic level is the highest, and the organism is in a fully benefited state. Therefore, the physiological load of exercise heart rate between 120 and 180 beats/minute is called intra-threshold load, the heart rate below 120 beats/minute is called sub-threshold load, and the heart rate above 180 beats/minute is called supra-threshold load.

From the perspective of exercise physiology and sports medicine, normal people who engage in subthreshold load exercises do not need to mobilize the potential of internal organs to complete, which is not enough to cause changes in blood pressure, blood composition, urine protein and electrocardiogram, and cannot reach the threshold for improving health, strengthening physical fitness and stimulating superrecovery of the organism, so the exercise is not effective. On the contrary, when engaging in superthreshold load exercises, due to the short cardiac cycle, the ventricles do not have enough time to fill with blood, and the heart's stroke volume is reduced, which cannot meet the blood oxygen supply required for the organism to engage in high-intensity exercise, but will affect the exercise effect or cause fatigue, and even damage health.

If the amount of exercise is too large and the exercise is not arranged in the necessary rhythm, and the body's physiological load is exceeded for a long time, the body may produce two reactions: acute or chronic. The acute reaction occurs when strenuous exercise exceeds the burden of the myocardium, causing the myocardium to weaken acutely, resulting in a drop in blood pressure, a faster and weak heart rate, dizziness, vomiting, pale complexion, extreme fatigue and other symptoms. Chronic reactions are caused by excessive exercise, which leads to an imbalance in the excitation and inhibition processes of the cerebral cortex, and in most cases the inhibition process is weakened, which will lead to extreme fatigue that cannot be eliminated for a long time, accompanied by headaches, poor appetite, insomnia, indifference to further exercise, etc. The amount of exercise is related to the energy substances in the body. When the human body is active, energy substances in the body break down to generate heat, which is consumed by the muscles to do work. While energy substances are decomposing, new energy substances are constantly being resynthesized. In general, the decomposition of energy substances in the body is dominant during exercise, and the synthesis of energy substances is dominant after exercise to compensate for the energy consumed during exercise.

When a healthy person exercises, various energy substances in the body are gradually consumed, but after the exercise, they gradually return to their original levels, then exceed the original levels, and then gradually return to the original levels. This phenomenon is called "super recovery." The super recovery process is directly related to the amount of exercise. Many studies by scientists at home and abroad have shown that, within a certain range, the greater the amount of exercise, the more energy substances are consumed, and the more obvious the super recovery is. When doing physical exercise, according to the "supercompensation" theory, there are three situations:

First, short-term, low-intensity exercise provides little exercise stimulation and does not require the use of internal organs, so the organism's response is small or no response at all. Therefore, the exercise effect is extremely poor, and it is difficult to achieve the purpose of improving health and strengthening physical fitness.

Second, the effects of exercise produced by different intervals between repeated exercises are also different. (1) The interval is too long, and the next exercise is done after "super recovery", and the body function remains at the original level. (2) The interval time is too short, and the next exercise is performed before the body has fully recovered, which causes the body's function to decline. (3) If the interval time is appropriate and the next exercise is performed during the "super recovery" time, the body's functional capacity will be improved.

Third, excessive exercise, which exceeds the limit of the organism's ability to withstand exercise load, will also put the organism into a state of crisis and even be detrimental to health.

Generally speaking, if the amount of exercise is too much, it will exceed the body's load, causing some serious conditions in the body that may damage the health of the body and even affect the safety of life. Therefore, you must control your amount of exercise. Everyone's physical condition is different, and the amount of exercise is relatively different. Exercise should be based on your own body.