How to do aerobic exercise?

Nowadays, more and more people pay more attention to sports. Many people have already understood the benefits of exercise. Regularly exercising can not only improve lung capacity and enhance cardiopulmonary function, but also improve the body's resistance. Therefore, many people always do some exercise after meals, but many people don’t know much about aerobic exercise. So how to do aerobic exercise?

Maybe everyone is not very clear about the concept of aerobic exercise, but aerobic exercise is not random. Today, the editor will teach you 10 tips for aerobic exercise, so that you can get out of some of the usual misunderstandings. Do aerobic exercise, happy fitness, and enjoy fitness!

Test the intensity of your exercise before you exercise. 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).

Self-measure 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.

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.

Don't exercise with people who are more athletic than you. The intensity of exercise varies from person to person. If you insist on keeping up with others, you will often find that they are doing aerobic exercise while you are doing anaerobic exercise.

The more times you exercise per week, the better; otherwise, the less fat you'll 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. During one exercise, you should not speed up or slow down, or move and stop at the same time. The entire exercise should be in a constant speed state.

Generally speaking, the concept of aerobic exercise is relatively abstract. If we distinguish it by time, exercising for more than half an hour can be considered aerobic exercise. But it should be noted that you must control the speed when exercising. If you run, don't run too fast. It is best to exercise more than once a week. In addition, you must persevere. Nothing can be accomplished without perseverance.