How much exercise is appropriate

In the fitness boom, many people lack the right understanding of fitness, the wrong concept of exercise and fitness will cause harm to the body, which is not worth the loss, take the amount of exercise, many people feel that the greater the amount of exercise the effect is good, in fact, exercise is valuable to adhere to, the importance of moderate, the next to introduce the amount of exercise how appropriate.

How much exercise is determined by what

The amount of exercise is the physiological load that the body can withstand when exercising, it has two factors: exercise intensity and exercise time; how much exercise can not be generalized, age, physical condition, sports are factors that affect the size of the exercise; according to their own situation to adjust the exercise time and intensity is the main way to determine the amount of exercise.

How much exercise intensity is appropriate

The size of exercise varies from person to person, to determine what intensity of exercise is most suitable for you, you can do a test, in power bicycle or activity running platform, the maximum number of heart rate reached in the test multiplied by 60%-85%, is the most appropriate heart rate range in the usual exercise. If you don't have an exercise function test, you can also subtract your age from 170, and the difference is the safe heart rate you are allowed to have during exercise.

How much exercise time is appropriate

Generally speaking, the middle-aged and elderly people should exercise for about 30 minutes each time, while young people can exercise for a little longer, 45 minutes - 1 hour is the best; at most, it should not exceed 2 hours, 4-6 times a week.

The state of the person when the amount of exercise is appropriate

The breathing state of the appropriate amount of exercise is gradually deeper and longer breathing during exercise, the number of breaths increases but the rhythm of breathing is not chaotic, and there is no obvious shortness of breath when talking; in addition, the appropriate amount of exercise does not make the body feel fatigued, the whole body is comfortable after exercise, full of energy, increased appetite, improved sleep, or although there is a sense of fatigue, but after a period of rest, fatigue will disappear, these all indicate that the size of your exercise is appropriate These indicate that your exercise level is appropriate.

Criteria for judging too much exercise

The number of injuries and muscle pain increases; training mood decreases, easy to excite fever; muscle fatigue still feels before the next training; pulse rate rises when waking up in the morning; insomnia; muscle circumference shrinks; can not lift the spirit, lack of endurance; loss of appetite; in line with the above two or more, it can be considered excessive exercise.