If there is not enough time, the sports effect will be discounted.

Does this mean that sports are not for everyone? Nature Communications published a study explaining why some people exercise but do not significantly improve their health benefits.

Because of running, her husband and daughter will now follow her to exercise.

Our maximum heart rate can be roughly estimated by the following formula: maximum heart rate = 220 – age, and the corresponding relationship between exercise intensity and maximum heart rate is as follows: exercise intensity, heart rate, exercise type, slight exercise, warm-up exercise of 50% – 60% of the maximum heart rate, auxiliary recovery exercise, low-intensity exercise, fat burning exercise of 60% – 70% of the maximum heart rate, increasing fat metabolism Weight management 70% – 80% of the maximum heart rate of moderate intensity exercise and the recommended heart rate of fat burning exercise can improve aerobic metabolism, 80% – 90% of the maximum heart rate of high intensity exercise, raise the lactate threshold, enhance high heart rate endurance, 90% – 100% of the maximum heart rate of ultra-high intensity exercise, exercise at the highest load, exercise at ordinary intensity, and exercise at medium and low intensity, That is, 60% – 80% of the maximum heart rate mentioned above.

Why is running so magical? A study published by the US Weekly World: people who exercise regularly have more than 50% higher happiness than those who don’t exercise; People who exercise fully are more than 29% happier than those who never exercise.

General exercise we focus on the level of 3-7.

She said she had been running for three years.

The researchers recruited 10 young men for low, medium and high-intensity exercise, and then recorded their biomarker changes.

Many upward arrows on the report flew like a sharp knife.

This equipment has a built-in photoelectric sensor.

If you want to bring good changes to yourself through exercise, you must reach a certain intensity level.

Perceived fatigue (RPE) RPE is an effective method to calculate the intensity of exercise load by using subjective feeling.

So how can I know whether my exercise has reached an effective intensity? Lao Wang will talk about three simple and effective ways to judge the effect of exercise.

It is enough for ordinary runners.

When a person’s mental state is positive, happiness and health will arrive as scheduled.

Studies have found that continuous exercise can reduce mortality and incidence rate of cardiovascular diseases.

3.

Can I say that my intensity is appropriate? Indeed, this method can not test the situation that the exercise intensity is too low, but can only test whether the current intensity is too high.

When you run with all your strength, you can’t talk to others smoothly and comfortably.

There are 10 grades in total, ranging from grade 0 (no feeling) to grade 10 (exhausted).

calf sleeves running

This study fully proves that exercise can make people happy, produce positive psychological effects, and make people feel happy and satisfied.

The target heart rate range is a range of heart rate levels you need to reach during exercise in order to benefit your body’s function.

Only at medium and high intensity will the marking be changed.

One year I went for a physical examination, many arrows disappeared, and she didn’t care about the rest, because she knew that as long as she continued to run, these were clouds.

That is, the amount of exercise is the key.

This is the legendary “essence, Qi and spirit”.

It was found that the markers did not change during low-intensity exercise.

2.

Besides making you happy, exercise is also good for cardiovascular health.

It was running that brought her happiness and health.

After running for a year, I went to buy clothes and suddenly found that the size was one size smaller than the original one.

This range is generally 60% – 80% of the maximum heart rate predicted by age.

The moderate exercise intensity should be running and talking with the people nearby.

I praised her for maintaining a good figure in middle age and not getting fat at all.

Target heart rate range heart rate is one of the signs of exercise intensity.

Too much exercise is easy to get injured and the recovery cycle is long..

Weight loss, which has been tried countless times but failed, has been realized unconsciously.

So we need the following methods to test accurately.

To measure the real-time heart rate accurately, you can use a sports watch or bracelet with photoelectric heart rate sensing function.

On the back of the watch and bracelet, it will emit green light to measure the real-time heart rate by scanning the blood vessels under the skin of the wrist at any time.

In short, the faster you run, the faster your heart beats and the greater your exercise intensity.

But why do some people insist on exercising every day, but there is no effect? It is reasonable to say that as long as you keep exercising every day, your body, mind and sleep will be improved, but some people feel that although they keep exercising, it is useless.

Lao Wang has opened the video number! 👇 ▲ pay attention to Lao Wang and share a little running knowledge every day ▲ source: ID: running_guide Author: Lao Wang met an old classmate s I haven’t seen for a long time a few days ago.

1.

Conversation test is the simplest method.

She felt that she had to start exercising, so she began to run, because running is the simplest exercise.

A physical examination three years ago sounded an alarm to her.

Running makes her have a better figure and a younger mentality than her peers, and also makes her feel a stronger sense of happiness and full of positive energy.

There are still many such people, accounting for about 20%.

In this way, the number can be given according to the personal subjective evaluation of fatigue feeling during exercise, which is the RPE value.

Some friends will say: I feel very smooth when I walk and talk.

If you feel out of breath while running and talking, you should reduce the speed appropriately, because the excessive exercise intensity makes you unable to maintain it for too long.

This is the time when the exercise intensity is the greatest.

The Netherlands conducted a study of 140000 people, including patients and healthy people.