How to grade exercise intensity

Scientific and healthy exercise is better for our physical health, and we all know that in daily life, no matter who can pay attention to correct exercise, they can effectively avoid more adverse effects and harms to their bodies. However, everyone should also pay attention to understanding this issue and never be blind. Only the correct exercise intensity and exercise methods can help you achieve the ideal exercise effect.

Exercise intensity refers to the degree of physiological stimulation of the human body by physical exercise. It is one of the factors that constitute the amount of exercise. Commonly used physiological indicators are used to express their values. If the amount of exercise in school physical education classes is measured by heart rate, it is generally believed that an amount of exercise below 120 beats/minute is small; 120 to 150 beats/minute is medium; 150 to 180 beats/minute or more than 180 beats/minute is large.

Exercise intensity and fitness effect

Life lies in movement. Exercise can promote heart and respiratory function, increase muscle strength and bone density, improve reaction sensitivity, reduce depression, and thus enhance physical fitness. Therefore, many people believe that increasing the intensity and duration of exercise will be more beneficial to health and longevity. In fact, this is unscientific.

Generally speaking, ultra-vigorous exercise is not good for your health. Physiologists have conducted two studies: one is to compare the effects of low-intensity and high-intensity exercise on the human cardiovascular system; the other is to measure the changes in blood pressure and heart rate during continuous and intermittent exercise. The results show that both low-intensity and intermittent exercise can have a positive impact on health. Therefore, experts suggest that daily low-intensity exercise is not only good for health, but also can reduce the risk of heart attack.

Tai Chi is a slow and gentle exercise. Research by Chinese scholars has found that practicing Tai Chi for 30 minutes a day can significantly increase the level of high-density lipoprotein in the body after one month. This lipoprotein can eliminate low-density lipoprotein deposited on the walls of arteries, which is beneficial for preventing and treating arteriosclerosis and cardiovascular diseases. Therefore, ultra-intense exercise is not good for your health.

The limit of intensity is when you feel you can't bear it and can't do it. To increase muscle, do five or six exercises in each set at most. Do at least three sets, and at least fifteen to lose fat. If you are doing aerobic exercises such as running and skipping rope, your heart rate must reach 120~160 or above in half an hour to have a fat-loss effect.

The above is an analysis and introduction about exercise intensity. After reading these episode introductions, you must have a more scientific understanding of exercise! Although we encourage everyone to exercise more, we do not advocate blind exercise, because this may cause more adverse effects on yourself.