How to exercise better scientifically?

Nowadays, people's quality of life is generally higher, and of course people's demands are also higher. Therefore, more and more people often go to the gym after work. This not only makes the body healthier and healthier, but also makes them in a better mood to face the new life and work every day. Then we need a scientific fitness plan to help us achieve better fitness results. What is it? Let's take a look together.

The intensity and frequency of fitness exercises should be reflected in the fitness plan. The number of times each part is trained will vary according to different fitness stages, ages and physical fitness. Especially for beginners of fitness, muscles will be sore after exercise, which will take 2-3 days to recover, so the frequency of fitness should be controlled.

In order to keep your heart strong, you have to exercise at a certain intensity. When exercising, the heart rate reaches a resting state and increases by 20 beats, which is considered to be sufficient exercise intensity. A more complex calculation involves hitting 70%-85% of a person's estimated maximum heart rate (220 minus that person's age).

For most people, the ultimate limit of exercise is reached when they can last 30-60 minutes at a time. This duration is optimal for both muscle training and cardiovascular conditioning. If you extend the time beyond this, you will not be able to improve muscle strength and endurance.

Most people do not benefit from exercising more than 3-4 times per week. While the heart can be exercised every day, skeletal muscles are usually damaged when exercised every two days. An excessive exercise can cause bleeding in the muscle fibers and tearing of the fibrous tissue. Fitness enthusiasts should allow their muscles more than 48 hours to recover. After intense exercise, a group of muscles needs more time to rest.

People should train their muscles differently depending on the time of day. The body adapts to a routine, so doing the same exercise on a regular basis is not as effective for strengthening your body and cardiovascular health. Perform anaerobic exercise and change up your exercise routine every few weeks. When doing aerobic exercise, you should alternate between different types of aerobic exercise.

Fitness makes our bodies healthier and our mood better. If we don’t have a good fitness plan and don’t pay attention to the issues that need to be addressed during the fitness process, then our fitness may not necessarily achieve the results we want. It may also bring some new bad problems while exercising, which may not be worth the loss.