健身要知道如何安排运动量（Fitness needs to know how to arrange the amount of exercise）.docVIP

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健身要知道如何安排运动量（Fitness needs to know how to arrange the amount of exercise）.doc

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健身要知道如何安排运动量（Fitness needs to know how to arrange the amount of exercise）

健身要知道如何安排运动量（Fitness needs to know how to arrange the amount of exercise） Introduction: through the heart rate to control: generally can use heart rate percentile method. It is difficult to measure the maximum heart rate of individuals directly. In general, men and women can estimate the maximum heart rate per minute by 220 years of age (also suggested that women estimate by 210 years of age). Strictly speaking, the effect of physical exercise on the human body does not depend solely on the amount of exercise, but on the amount of exercise (the amount of exercise) is just a popular term. The major factors contributing to the movement load are the quantity and the intensity. When exercising, pay attention to handling the relationship between quantity and intensity. The greater the intensity, the amount will be reduced accordingly, moderate intensity, the amount can be increased accordingly. As exercise for the purpose of fitness, we should focus on the amount of exercise. The following principles are available for reference: 1, through the heart rate to control: generally can use heart rate percentile method. It is difficult to measure the maximum heart rate of individuals directly. In general, men and women can estimate the maximum heart rate per minute by 220 years of age (also suggested that women estimate by 210 years of age). For example, someone at the age of 20, the process of exercise, exercise intensity should be controlled in the heart rate: (220-20) x (70%-85%) =140-170 (BPM) range, which is called the load for aerobic exercise. Or close to the limit of the amount of exercise heart rate (generally assumed 200 times per minute) minus resting heart rate (assuming 60 times per minute) 70%, plus 60 times the number of resting heart rate, exercise heart rate (200-60) for x70%+60=98+60=158 (BPM) this is the best exercise intensity effects on the body. 2, through the mental state to control: after exercise should be energetic, energetic, No drowsiness, fatigue sy