I believe everyone has heard of aerobic exercise and knows that there are many benefits of aerobic exercise, such as weight loss, increased endurance, improvement and control of chronic diseases, making our heart healthier and stronger... etc. Regardless of your gender, weight, or athletic ability, as long as you engage in regular aerobic exercise training, it can help your physical health and athletic ability. It sounds like "aerobic exercise" is really good for your health. It is a high-quality stock that is very worth investing in.
What kind of exercise is considered aerobic exercise?
The more scientific definition of aerobic exercise refers to long-term (more than 10 minutes), rhythmic, large muscle group exercise that will increase the heart rate. In simple terms, you use your hands and feet to continue to do something that will breathe and do For more than 10 minutes, this sounds too simple to do. Therefore, after understanding the low threshold and high reward characteristics of aerobic exercise, everyone will usually do it immediately.
At the beginning, it must have been advancing by leaps and bounds, and I felt that my physical condition was improving every day. But after a while, I suddenly felt that my progress was gradually slowing down, and I was even a little tired and bored. Some people gave up off-line in the middle of this, some people gritted their teeth, but the effect is still ineffective... all kinds of situations are full of things, it turns out , There are still some tricks hidden in seemingly simple aerobic exercise. In fact, doing aerobics is the same as playing stock futures. Some indicators are quite important. Ignoring these indicators will make you suffer.
Exercise with "heart"
The most important thing to do aerobic exercise is to exercise with the "heart". This is not just to exercise seriously, but to follow your heart rate, to exercise according to our heart rate. It turns out that one of the previous definitions of aerobic exercise is that the heart rate must be increased. This does not mean that the faster the better or the lower the better, but it must fall within our target range accurately. We call this The heart rate in the zone is the target heart rate or target heart rate (target heart rate), and this zone is called the target heart rate zone.
Why do we need such a strict regulation of heart rate as the basis for exercise?
Because the intensity of aerobic exercise is defined by the heart rate, the faster the intensity, the stronger, and the slower the intensity, the weaker, and when we are at different exercise intensities, the body will automatically switch the way of energy supply. There are two main types of energy for physical exercise, one is the precious glycogen, and the other is the fat we most want to eliminate.
Assuming that the goal of our exercise is to burn fat, then we must use fat as the main exercise energy, so we need to keep the heart rate in the green zone. If we increase the heart rate too much, it will gradually be converted into glycogen (carbohydrate) Come as an energy source.
This concept is a bit like our very popular petrol electric cars. At low speeds, we use electricity to run. At medium and high speeds, gasoline starts to assist insufficient power. At high speeds, we use all gasoline to drive. Glycogen has the same characteristics as gasoline. It has the ability to provide instant high-intensity activities, but it is also as precious as gasoline and will soon be exhausted, which is why we can’t maintain a high heart rate for a long time, because we There is no oil (glycoglycan) in the body; and the fat in the body is like the electricity of a petrol car, which can provide the body to engage in more gentle but long-lasting activities.
Now that we understand the importance of heart rate during exercise, the next step is: How do we find the correct target heart rate?
Know your resting heart rate
At this time, we will introduce two terms: one is "quiet heart rate", which means that after getting up every morning, we sit on the bed and measure our pulse a few times a minute. Remember that you must be sitting and not lying down. Because the resting heart rate measured while lying down will be lower, about 10-12 beats per minute.
The resting heart rate can be used to simply infer our aerobic capacity. The better the aerobic capacity, the lower the resting heart rate is usually because the heart is more powerful. It may be 40-50 beats per minute to allow blood flow to the whole body; on the contrary, People with poor aerobic capacity or less engaged in aerobic exercise may take 70-80 beats a minute to complete the delivery. And our heart beats a limited number of times in a lifetime. You beat 10 more beats per minute than others, which means your heart may be reimbursed earlier than him, so start exercising!
Know your limits
The other is our "maximum heart rate". This maximum heart rate is the maximum number of beats that our heart can withstand during exercise. Usually, it decreases with age. The younger the body, the higher the maximum number of beats, the maximum heart rate. It can be obtained in many ways. For example, you can do an exercise ECG test in the hospital, or use some intermittent runs. But if you are a novice with a healthy body and no special diseases, you can actually use the simplest formula : [220─Age] to calculate the approximate maximum heart rate (Maximum Heart Rate).
Once we have the maximum heart rate, we can put it into the formula in the figure. For example, when we want to use fat as exercise energy, we multiply our maximum heart rate by 55%, and then do the same thing again. This time multiplying by 75%, we will get two values, one large and one small, and the value between these two values is our target heart rate zone. We should try our best to control the heart rate within this zone when we are engaged in sports.
Finally, a very important question is: how do we know our heart rate during exercise? We can use heart rate watch or smart watch.
You can't find the pulse rate by hand while running, right? Thanks to the rapid development of technology, there is a wearable device called a heart rate monitor/smart watch, which can accurately know our real-time heart rate. Through the light on the smart watch, it can detect the flow rate of our capillaries, and then calculate our current heart rate. , And there will be a reminder biological feedback function, when we reach the target heart rate zone or exceed it, we will give a reminder. Such as Apple watch, HUAWEI watch, Samsung Galaxy watch, Veepoo watch RIG, Fitbit, Garmin. Smart watches such as Xiaomi can monitor heart rate. Moreover, these smart watches can monitor heart rate regardless of whether it is static heart rate or dynamic heart rate. At the same time, the data monitored by smart watches can be used as medical data when necessary for doctors' reference.
So, friends who already have heart rate monitors/smart watches, remember to use them during exercise (training). If you don’t have one, hurry up and buy a smart watch/heart rate monitor! Maybe you think it’s expensive, but it can save you a lot of wrongdoing. In this world where every second counts, time is money. If you want to exercise effectively, don’t waste too much (ineffective) time exercise, so take care of your health. Invest it. Buying a heart rate monitor or smart watch to measure your heart rate saves time and effort. Heart rate monitor/smart watch is a good choice.
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