There are many kinds of sports, such as daily walking, brisk walking or jogging, push-ups, playing basketball and badminton. In order to calculate the appropriate amount of exercise, we should look at these three kinds of exercise separately.
The number of walking steps per day is more than 5000. From 2065,438+065,438+0 to 2065,438+05, American scholars investigated nearly 20,000 elderly women. The results show that for them, exercising less than 2700 steps a day is not enough to significantly reduce the risk of death, while exercising 4400 steps a day is the most significant, while exercising more than 7500 steps a day keeps the mortality rate at a relatively stable level and will not continue to decline.
There is a similar relationship between exercise and mood. Proper exercise can greatly improve the mood and make people feel happy.
Not only the number of steps, but also at least 30 minutes of aerobic exercise every day.
Proper aerobic exercise is helpful to improve heart and lung function, promote blood circulation, improve mood and enhance physical fitness. Generally speaking, adults are advised to do moderate-intensity aerobic exercise for at least 150 minutes per week. This means an average of 30 minutes of moderate-intensity aerobic exercise every day.
So what kind of exercise is moderate intensity aerobic exercise? More common are: brisk walking, jogging, cycling and so on.
How to judge whether you are doing aerobic exercise or just doing some exercise? Actually, it depends on whether your heart rate reaches the bull's-eye rate. Bull's-eye rate (THR) refers to the effective and safe exercise heart rate when aerobic exercise improves the function of cardiovascular system. The bull's eye rate is between 60% and 80%HRmax (maximum heart rate). It is an important basis for judging aerobic exercise.
The calculation formula of bull's-eye rate is as follows:
The formula for calculating the bull's-eye rate is [(220- age)-static heart rate ]*(60%-80%)+ static heart rate.
If it is complicated, you can use a simple method to calculate. The bull's-eye rate ranges from (170- age) to (180- age). For example, if you are 40 years old, it is more appropriate to control your heart rate between 130- 140 when doing aerobic exercise.
Young friends can also choose to do some strenuous aerobic exercise, such as basketball and running.
It will be better to do muscle strengthening exercise twice a week. Besides aerobic exercise, if you can do muscle training more than twice a week (such as push-ups, squats, dumbbells), the effect of exercise will be better. What level should muscle training reach? It is suggested that it is advisable to keep three groups of exercises after each exercise to make the muscles feel tired. But muscle training varies from person to person, and this module should be adjusted according to your fitness goals.