The amount of exercise consists of the amount of exercise, intensity, density and time. It is very important to master the appropriate amount of exercise. A small amount of exercise will not achieve the purpose of fitness, and too much exercise will overwhelm the body. Mastering the appropriate amount of exercise can be observed from the following aspects:
1. See how you feel.
If the bodybuilder can get rid of fatigue quickly after exercise, especially if he doesn't feel tired the next morning after exercise, his body is comfortable and his diet and sleep are normal, it means that the amount of exercise is appropriate. On the other hand, if you feel very tired after exercise, recover slowly, can't eat, can't sleep, and even have headache, nausea, palpitation, chest pain and hematuria, this is excessive exercise, so you should adjust it in time to avoid hurting your body.
2. look at the weight
After taking part in sports, you will lose weight by consuming body fat. However, if the weight continues to drop below the normal weight value, it is excessive exercise (except weight loss exercise). You'd better weigh yourself after getting up in the morning. People who have just taken part in sports should be weighed once a week. The standard weight (kg) is the body (cm) minus 105, and the difference of 10% is normal.
Step 3 look at the pulse
Heart rate can reflect the intensity of exercise, and pulse can reflect heart rate. Generally speaking, pulse and heart rate are synchronized. During heavy exercise, the pulse rate is 160- 190 times per minute; The pulse rate of moderate exercise is 1 10- 160 times per minute; The pulse rate of light exercise is below 1 10 times per minute. Generally, the most suitable heart rate for people under 60 is 170 minus age. After a period of exercise, the basic pulse after getting up in the morning has not changed, or has changed, indicating that the body function responds well and the amount of exercise is appropriate. If the basal pulse increases for three consecutive mornings, it is necessary to consider that the amount of exercise may be too large and reduce the amount of exercise in time. The basic pulse is that after getting up in the morning, lying in bed, taking 10 second as the unit, continuously measuring the stable pulse number of three units. For example, the first 10 second is 13 times, and the second 10 times.
The second time is 12, the third time is 1 1 time, the fourth time is 1 1 time, and the fifth time is1time.