In modern society, an increasing number of people are placing importance on their physical health. Many choose to rely on exercise to strengthen their bodies and maintain their youth in order to achieve a healthy body and youthful posture. The benefits of exercise are well known, but how can one choose the right and effective exercise? The following three things need to be considered:
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Achieving moderate intensity: What exactly is the right moderate intensity exercise for you? (1) Age estimation algorithm: Subtracting age from 220 predicts the heart rate, and maintaining 60% to 70% of predicted heart rate during exercise is suitable exercise intensity. (2) Observe heartbeat and breathing: Moderate exercise manifests as slightly faster breathing and heartbeat, no shortness of breath, slight sweating, slight fatigue, and no fatigue when getting up the next day. (3) Hunger: There should be no hunger after an hour of exercise, and eating should not be excessive. If you feel hungrier and eat more after exercise, it means that you need to reduce the amount of exercise. (4) The ability to speak freely after exercise: For 60-year-old individuals, whether they can speak or sing during exercise can determine their exercise intensity. Some elderly individuals can sing while exercising, indicating that the intensity of exercise is too small. If you are too lazy to say anything during exercise, it means that the intensity of exercise is too great. (5) The intensity of resistance exercise: The size of repeated resistance is an important factor. For example, lifting dumbbells and repeating 10 times is tiring and just right. If you can easily do 20 without getting tired, it means that the intensity is too light. If you cannot do 5, it means that the intensity is too great. Choose a medium intensity, repeating 8-12 times.
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Learn to combine: Aerobic + resistance Moderate intensity aerobic exercise, such as jogging, brisk walking, tai chi, fitness qigong, and other moderate aerobic exercises lasting more than 30 minutes, combined with strength training such as barbell training, push-ups, and pull-ups, have a positive effect on the immune system. However, if the amount of exercise at one time is too large or the exercise time is too long, it will be counterproductive and may reduce the body's immunity. Don't forget to warm up and stretch before and after exercise.
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Able to persist: Last for 3 months To benefit from exercise, consistency is key, and exercise needs to be gradual. Long-term regular running can increase lung capacity, enhance lung function, promote heart blood circulation, improve cardiopulmonary endurance, and improve immunity. Occasional exercise and excessive exercise may not provide the same benefits, and may even harm the body. Scientific exercise practice involves exercising 3-5 times a week, with each exercise session lasting 40-60 minutes. Exercise intensity should not be too high. Continuing to exercise for 12 weeks may have the effect of improving immunity, and it is still necessary to continue to exercise after 12 weeks.