The ultimate goal of aerobics exercise is to get the best exercise effect. The achievement of this best exercise effect should be based on science. From a physiological point of view, only appropriate load stimulation can achieve the purpose of strengthening physical fitness. If the load is too large, the amount of stimulation exceeds the range that the body can bear, not only can it not keep fit, but it will also be harmful to the body. But if the load is too small, it will not cause the adaptability change of the body, nor will it play a role in strengthening the body. Therefore, scientifically determining the exercise load suitable for one's physical condition is the premise of obtaining the effect of aerobics exercise. Research and practice show that when the exercise intensity reaches 65% ~ 85% of your maximum heart rate, the exercise effect is the best. The following is how to use the heart rate during exercise to determine the exercise load:
Step 1: Calculate your maximum heart rate. There are two ways:
(1) If you are a person without training foundation: 220 beats/minute-age = maximum heart rate.
(2) If you have a training foundation: 205 beats/min-half of your age = maximum heart rate.
Step 2: Calculate the heart rate range of your fitness.
(1) The fitness indication area recommended by American Fitness Research Association is: maximum heart rate ×(65% ~ 80%).
(2) The fitness indication area recommended by American Heart Association is: maximum heart rate ×(60% ~ 75%).
(3) The fitness indication area recommended by American College of Sports Medicine is: maximum heart rate ×(65% ~ 90%).
Heart rate is aerobic exercise within the above index range, so it is called fitness index area. The higher the percentage index, the greater the influence on the body and the more obvious the effect of exercise. If the percentage index exceeds the above range, it belongs to anaerobic training, which is not conducive to general fitness. But it is too low, which has no effect on fitness and can only be a general activity. Therefore, only by determining the load that suits you can you get the best exercise effect.
Second, the self-monitoring system of aerobics exercise
Aerobics self-monitoring is a method of self-observation's own health and function. It can not only scientifically ensure the health and bodybuilding of exercisers, but also be a method of self-evaluation of exercise load. The content of self-monitoring includes self-feeling and self-monitoring. In addition, whether the exercise intensity is appropriate can be determined by judging the degree of fatigue.
find oneself
1. Feel good about yourself
After taking part in aerobics, I feel relaxed and happy, cheerful, with a good appetite, sleepy and dreamless, full of energy, improved memory, full of vitality and elastic skin. After exercise, the body feels slightly sore, and the symptoms disappear after getting up in the morning, and there is a strong desire to move. These are all good post-exercise reactions.
2. Bad self-feeling
In the process of aerobics exercise, if the following phenomena appear, we should pay attention to them and adjust them in time.
(1) Headache, nausea, dizziness, asthma, chest pain, palpitation or pain in other parts during exercise may be caused by not doing warm-up exercise, sudden activity, untimely physical adaptation or excessive exercise. At this point, you should gradually reduce the amount of exercise or adjust and buffer in the form of relaxation and walking. Don't panic. If it lasts for a long time, you should stop exercising or consult a doctor.
(2) If listlessness, limb weakness, burnout or excitability appear after exercise, it may be a symbol of improper teaching methods or fatigue. At this time, you should stop exercising, rest for 1~3 days or adjust the exercise load and shorten the exercise time, and then exercise gradually after the symptoms completely disappear.
(3) After aerobic exercise, if there are symptoms such as insomnia, repeated waking up, dreaminess, lethargy, dizziness after getting up in the morning, poor spirit, loss of appetite, etc. It shows that the amount of exercise is too large or beginners have not adapted to this sport. At this time, the amount of exercise should be adjusted appropriately, but it is not advisable to stop exercising.
(4) If you exercise recently, you will suddenly sweat a lot. This situation is not only caused by excessive exercise, but also a reaction of poor physical function and declining health level. At this time, we should adjust the intensity and time of exercise in time, pay attention to observation, and go to the hospital for examination when necessary.
(2) Self-monitoring
In aerobics, pulse and weight are two objective and simple indexes to detect human function.
1. Pulse
Pulse is related to the training level of aerobics participants. People who often take part in aerobic exercise have a slower pulse when they are quiet, while those who take part in aerobic exercise intermittently or rarely have a faster heart rate. When the training level increases or decreases, the pulse will change accordingly.
In self-medical supervision, the training level and physical function are often evaluated by the pulse frequency of lying in the morning. According to the investigation, if the pulse rate of lying position decreases or remains unchanged in the morning, it shows that the body has good functional response and potential; If you increase 12 times per minute or more, it means that your body has adverse reactions, which may be related to factors such as poor sleep or illness. You must analyze the reasons and deal with them in time. If other reasons are excluded, the pulse rate of lying position in the morning remains at a relatively fast level, which may be related to overtraining.