How to do aerobic exercise?

Everyone now knows the terms aerobic exercise and anaerobic exercise, but many people still don’t understand the concept of aerobic exercise. In fact, there are certain indexes to judge aerobic exercise, as well as the intensity of the exercise. How should we do aerobic exercise in our lives? Next, let me introduce to you how to do aerobic exercise. You must persist when exercising.

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.

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, often others 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.

Aerobic exercise does have certain training effects, and the key to exercise is persistence. We can't be enthusiastic for three minutes and do it whenever we want. Such exercise will be ineffective. After reading the above content about how to do aerobic exercise, I hope it will bring a lot to everyone. Everyone should also pay more attention to their diet when exercising.