If you do not lose weight, if you are not successful in sports, it is very likely that your exercise is not properly chosen. What is right for you? Then look down.
Adults should exercise at least 30 minutes a day, including running, swimming, etc. Regular exercise can promote fat burning, enhance strength and cardiopulmonary function, improve immunity, improve health, delay aging, and relieve physical and mental pressure.
What kind of sports do you know?
According to energy utilization, movement can be divided into two major categories: aerobic exercise and anaerobic exercise.
Aerobic exercise refers to sports that rely mainly on oxygen to participate in energy supply, including running, swimming, biking, skipping, boating and hiking. The main goal of aerobic exercise is to improve cardiopulmonary function and endurance, and its exercise intensity is low. Duration Longer, mainly rely on oxidation mechanism for energy.
Anaerobic exercise refers to the movement of the body in an 'anoxic' state, represented by strength training (weight training). When anaerobic exercise is performed, the body is mainly powered by creatine phosphate and glycolysis mechanisms, and its exercise intensity High, short duration, no need for significant participation of oxygen. The main goal of anaerobic exercise is to enhance strength, coordination, speed and explosiveness, etc. Typical strength training actions include push-ups, squats, pull-ups and pull-ups. Wait.
Today, bodybuilders no longer simply perform aerobic exercise or anaerobic exercise. Mixed oxygen exercise (a combination of aerobic exercise and anaerobic exercise) gradually becomes more and more popular in the fitness industry. CrossFit that has been circulating all over the world in recent years is mixed oxygen. Typical representative of sports.
How do you know what exercise is right for you
1, age algorithm
Deducting age from 220 is the prediction of heart rate. 60% to 70% of this heart rate is the appropriate exercise intensity.
2, observe heartbeat and breathing
Moderate amount of exercise, manifested as breathing and heartbeats are slightly accelerated during exercise, breathing is not rapid, slight sweating, slight feeling of tiredness, getting up on the second day will not feel tired.
3, hunger
After an hour of exercise, there is no feeling of hunger, and eating will not gobble up. If you are hungry after exercise, you will eat more, indicating that you have to lose weight if you exercise too much.
4, resistance to exercise is appropriate
Look at the size of the repeated resistance. For example, lifting a dumbbell and repeating it 10 times is very tired. This intensity is just right. Easy to do 20 is not tired, indicating that the intensity is too light. If you do 5, it will not work, indicating too much intensity. Choose medium The intensity is about 8 to 12 times repeated.
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