What sports do polycystic girls choose?
Exercise can be divided into aerobic exercise and anaerobic exercise. Polycystic girls can do 150~300 minutes of moderate-intensity aerobic exercise every week, and at the same time they can do 2-3 times of high-intensity resistance training every week.
What is aerobic exercise?
First, the intensity of aerobic exercise is low, and the exercise heart rate is kept at 60%~80% of the maximum heart rate.
Secondly, exercise has a certain sense of rhythm, and the duration can be 20~60 minutes or longer, so we also call it endurance training.
Third, most muscle groups (2/3) participate in sports.
For example, brisk walking, jogging, climbing stairs, swimming, aerobic exercise and cycling, the energy required for aerobic exercise is mainly provided by oxidizing carbohydrates, fats and protein in the body (aerobic functional system); The energy required for anaerobic exercise is mainly provided by decomposing blood sugar.
What sports do polycystic girls choose?
What is anaerobic exercise?
First, the heart rate is generally above 170~ 180 beats/min.
Second, it has high intensity and short duration.
Third, sports that do not require oxygen participation, such as weightlifting, sprint and high jump, long jump, sprint and strength training.
Polycystic exercise guide
2065438+2008 Multi-capsule * * * Suggestion: It is recommended to do at least 150min moderate-intensity exercise (reaching 50%~70% of the maximum heart rate) every week.
Give priority to with aerobic exercise, each time 20~60min, depending on the intensity of exercise.
In fact, for polycystic girls, aerobic exercise and anaerobic exercise are both needed.
Many girls like doing yoga, skipping rope, running and other aerobic exercises. In fact, this is all right, which can improve cardiopulmonary endurance and exercise flexibility.
However, the sports weakness of polycystic girls is actually strength training.
Therefore, instead of developing one's weaknesses (muscle training), it is better to develop one's strengths (flexibility).
The best training method for polycystic girls is aerobic exercise+strength training.
How to evaluate the effect of sports?
What is the maximum heart rate?
Refers to the heart rate when an individual can't keep rising with the increase of exercise intensity when doing the most strenuous exercise;
The commonly used method is to estimate the maximum heart rate by age: based on the baby's maximum heart rate at birth, it is 220 beats/min, and then his maximum heart rate will decrease 1 beat/min every year.
Thus the formula of maximum heart rate is obtained. Maximum heart rate =220- age.
The error of the above age estimation method is 10 beats/min, so we can estimate our maximum heart rate.
How to evaluate the effect of sports?
What is the bull's-eye rate interval?
* * * It is suggested that our exercise intensity should be kept at 50%~70% of the maximum heart rate. This is actually the so-called target heart rate interval, which can also be understood as the target heart rate.
When calculating the maximum heart rate, we can calculate the target heart rate interval during exercise according to the following formula, that is, the effective training heart rate.
Bull's-eye rate zone = maximum heart rate x intensity percentage (50%~70%). For example, if a 30-year-old polycystic girl is engaged in cardiopulmonary endurance training, which zone should her exercise heart rate be in?
Step 1: Maximum heart rate =220-30= 190 beats/min;
Step 2: Lower limit of bull's-eye rate = 190 times/min x 55%=95 times/min Step 3: Upper limit of bull's-eye rate = 190 times/min x70%= 133 times/min.
Therefore, the target rate of aerobic exercise for this 30-year-old polycystic woman is between the initial 95 beats/min and the highest 133 beats/min.
If her heart rate is lower than 95 beats/min during training, the stimulation to the body is too small. No matter what exercise she does, even if she does a lot of exercise, it is equivalent to wasting time and the effect will not come out.
However, if her heart rate is higher than 133 beats/min during training, the closer her training is to anaerobic exercise, the greater the intensity.
Of course, 50%~70% of the maximum heart rate is a suggestion for ordinary polycystic girls, especially for obese polycystic girls;
For most non-obese polycystic girls who have sports foundation, the exercise intensity can be maintained at 50% ~ 90%;
However, * * * knowledge also shows that the specific intensity can be formulated according to personal wishes and the limits of personal physical strength.
How do polycystic girls monitor their exercise intensity?
It can be seen from the above that monitoring the exercise intensity is very important to ensure the exercise effect of polycystic girls, so how should we scientifically monitor our exercise intensity?
Heart rate monitoring
Immediately after exercise, count the pulse 15 times and multiply it by 4 to get the heart rate of one minute. On the basis of this value, add 15% to get the heart rate during exercise. Of course, if there is a sports watch bracelet, we can also monitor it. In addition, there is a measurement method of maximum reserve heart rate, which will not be shared today.
Subjective fatigue
Let's see if we can return to normal level after 5- 10 minutes of exercise, or if we will feel tired the next day.
If you feel tired, it means that the exercise intensity is too high, and the next exercise needs to be adjusted.
How do polycystic girls monitor their exercise intensity?
Degree of dyspnea
This is a way to reflect the intensity of exercise through the intensity and difficulty of breathing. There are four levels.
1) Slight: Athletes can detect it, but bystanders can't.
2) It's a bit difficult: bystanders can detect it.
3) Difficulties: Athletes can continue.
4) Extremely difficult: the athletes can't continue.
The more difficult it is to breathe, the greater the intensity. Generally, the horizontal strength is higher at 3~4.