Many friends think that in the ** period, the more exercise, the better, so is this really the case?When I was chatting with my friends yesterday, I found that everyone also had this understanding, so I also explained it to them. Today I combed it out and shared it with you, hoping that everyone can avoid this pit on the road to **.
It's really not that more exercise is better, especially for friends who want to **. Studies have shown that the body relies on fat for energy when the exercise intensity is moderate to high, in other words, the intensity of exercise at this stage is the best fat burning. When the intensity of exercise reaches high intensity or a relatively intense state, the body mainly relies on muscle glycogen ** energy, and the utilization of fat will be reduced. And ** is to reduce excess fat in the body, not to reduce body muscle. Therefore, it is necessary to control the intensity especially when exercising.
So how can you tell if an individual is exercising excessively?Everyone's age and physical condition are different, and the performance of exercise intensity is also different, but we can judge it by the following points.
First of all, it is judged by the heart rate。First subtract the individual's age from 220, and the value obtained is the individual's ** heart rate. The most suitable personal exercise intensity heart rate is 60% to 70% of the heart rate, if it is higher than this value, the individual's exercise intensity enters a state of higher intensity. When you exercise, you should pay attention to the changes in your heart rate.
The second method is to judge by one's breath. When exercising, the breathing and heartbeat are slightly accelerated, the breathing is not short, the breath is slightly sweating, and the feeling is a little tired, and the next day when you get up without feeling tired, the exercise intensity of the day is the best. If you don't want to get up the next day and feel very tired, it means that the exercise of the day has exceeded the optimal exercise intensity, and the exercise mode and intensity in the later stage should be adjusted.
The third is to judge by hunger. If we don't feel hungry 1 hour after exercising, or if we don't gobble up at the next meal, it means that our exercise intensity is appropriate. If you feel very hungry after exercising and eat a lot, it means that you are exercising too hard. This is also what I often hear some customers say that after exercising, they are very hungry, and they can eat four or five bowls of rice. Therefore, if this happens to you during the exercise day, the amount of exercise for the next day should be actively adjusted.
The fourth is for the elderly. If the elderly over 60 years old can sing or talk while doing exercise, it means that the exercise intensity is still relatively small and within the appropriate intensity range. If you are too lazy to talk during exercise, the exercise intensity will be too great at this time, so you need to change the exercise program and reduce the exercise intensity.
The last method is to judge by the number of repetitions of resistance movements. For example, if you lift dumbbells about ten times, you will feel very tired, then this intensity is just right. If you can easily do 20 without getting tired, it means that the strength is too small, and you have to increase the weight of the dumbbells. If you say that you can't do 5, you will be very tired, it means that the intensity is too great, and you need to reduce the weight of dumbbells. For this moderate-intensity resistance exercise, it is recommended to repeat it at 8 to 12 reps is the best, if it exceeds this 12 reps, the exercise intensity is too high, if it is less than 8 repetitions, it means that the intensity exercise is too small and not suitable.
If you want to achieve the best effect of exercise, you must not only insist on it every day, but also pay attention to the intensity of exercise every day, so that you can consume more fat in your body. If you have any questions about **, you can leave a message in the comment area.