Scientific fitness to promote physical health is an important way to live a long and healthy life. Physical exercise is a process of cultivating the body, which must be different from person to person, and must be done according to one's capabilities, gradually and persistently. To achieve scientific fitness, it is necessary to scientifically choose exercise intensity and reasonably control the amount of exercise.

1. How to determine the amount of exercise

For general physical exercisers, the exercise intensity during physical exercise is relatively small, so the exercise time should be relatively long, more than half an hour a day. For those who are just starting out, the time to start exercising should be short rather than long. The exercise time can be gradually increased as the body functions gradually adapt. Of course, the length of time depends on the project.

2. How to control the amount of exercise

In the process of physical exercise, reasonable control of the amount of exercise is one of the important factors affecting the effect of exercise. Too little exercise will not achieve the purpose of exercise, and too much exercise will cause excessive fatigue and affect physical health. Therefore, you should learn how to monitor your physical activity before exercising.

There are four commonly used methods, which are briefly described as follows:

(1) Control the amount of exercise according to age. In physical exercise, "180 - The value of "age" is used as the maximum heart rate of the exerciser, also known as "safe heart rate". For example, for a 70-year-old man, the maximum heart rate during physical exercise should not exceed 110 beats per minute.

(2) During or after physical exercise, measure heart rate and pulse for 10 seconds. For middle-aged and elderly people who often participate in sports, the heart rate should not exceed 20 beats/10 seconds immediately after exercise. transportation

The heart rate during exercise should not exceed 20 beats/10 seconds (the heart rate of people over 65 years old should be lower than the above standard).

(3) Get up early to measure your morning pulse. That is, take your pulse every morning after getting up (don't get up, prepare a clock with a second hand). Generally, there are no special circumstances, and everyone's morning pulse is relatively stable. If there is no change in the morning pulse on the second day after exercise, it means that the body is in good condition and the amount of exercise is appropriate. If the layer pulse increases by more than 5 beats/min, it means that the amount of exercise on the previous day was too large and should be adjusted appropriately. If the morning pulse increases for a long time, it means that the amount of exercise has been too much recently. The amount of exercise should be reduced, or physical exercise should be temporarily stopped, and exercise should be resumed after the morning pulse returns to normal.

(4) Subjective sensory evaluation. If you feel relaxed and satisfied during exercise, have proper fatigue after exercise, have normal appetite, and have a strong interest in exercise, it means that the amount of exercise is compatible with the state of physical function; after exercise, you are extremely fatigued, even do not like exercise, and have a loss of appetite, indicating the amount of exercise If it is too much, the amount of exercise should be adjusted in time.

Seniors participating in physical activity must do their best and vary from person to person. It is of great benefit to conduct a comprehensive assessment of body functions according to one's own situation, and it is more scientific to exercise under the supervision of medical staff when necessary.