The amount of exercise is a function of exercise intensity, exercise time and exercise frequency, all of which have an impact on mental health benefits.
(1) Exercise intensity. Exercise intensity is generally measured by heart rate index and maximum oxygen uptake. Sports psychology and sports medicine generally stipulate that the high intensity of exercise is equivalent to 50%-60% of the maximum oxygen uptake, and the low intensity is equivalent to about 40% of the maximum oxygen uptake. At present, most studies believe that moderate-intensity physical exercise can produce greater mental health effects, and moderate-intensity physical exercise can improve emotional state and anxiety, depression, tension and fatigue; On the contrary, high-intensity exercise may increase negative emotions such as tension and anxiety. The experimental results show that physical exercise is helpful to adjust the contradiction between body and mind and enhance mental health, and moderate intensity is the appropriate exercise intensity for mass fitness exercise.
2) Exercise duration. The researchers pointed out that the time of each exercise should be at least 20-30 minutes, and 60-90 minutes of exercise will also produce an ideal mental state. Studies have shown that 30-90 minutes of exercise every time has a better effect on mental health. Long-term exercise will not produce good psychological effect. Only by persisting in exercise can we get a good psychological effect.
(3) Motion frequency. Experiments show that physical exercise is closely related to changes in anxiety and depression. Three times a week about 1 hour of moderate intensity exercise is more conducive to improving the anxiety and depression tendency of college students, and its regulation effect is remarkable. Exercise twice or 3-5 times a week for 30-90 minutes each time, and the mental health effect is more obvious. The research also shows that the longer the time, the more times and the greater the intensity of physical activity, the more obvious the effect will be. Every time 1 hour or more, and three times a week or more, it is ideal to participate in physical activities in mixed events frequently.