Introduction to Exercise Intensity Index

Although we all say that exercise and fitness are good for physical health, we also need to remind you that you must not exercise blindly, and you must decide based on your own physical condition, especially not excessive exercise. At the same time, the choice of exercise intensity cannot be ignored. Now let us introduce to you how to understand the exercise intensity index.

Because the amount of exercise is insufficient, it cannot achieve the desired effect; strenuous exercise will suppress the function of the human immune system, and excessive exercise can sometimes cause sudden death, which is very dangerous. So you should choose to do some moderate exercise.

1. The so-called moderate exercise, if based on heart rate during exercise, can be calculated using the following formula: For people under 60 years old, heart rate during exercise = 180-age (±10); For people over 60 years old, heart rate during exercise = 170-age (±10).

If you feel uncomfortable or tired after exercise, or your heart rate has not returned to a resting state 15 minutes after exercise, it means that the amount of exercise is too much and you should make adjustments in time.

Momentum exercise is generally done more than 3 times a week, each time for about 30 minutes, or it can be divided into 2 times (15 minutes each). There are many types of exercise. Experts recommend walking as the best exercise for the elderly. Other exercises such as jogging, brisk walking, Qigong, and most exercises in community fitness centers can also be selected.

2. If the amount of exercise is appropriate, it can also be reflected by other indicators: ① Body mass index (BMI): BMI can usually reflect whether your current weight is suitable for your height to determine whether you need to increase the amount of exercise. For most people, generally speaking: the ideal range of BMI index is between 18.5 and 24.9. The calculation method of BMI (BMI index) = weight (kg) / height (m) / height (m). ② Muscle endurance, muscle strength, and flexibility: Muscle endurance is the ability of muscles to sustain effective contraction and relaxation. Muscle strength is the maximum external force that muscles can overcome during a single contraction. Flexibility refers to the range of motion that can be produced by a joint or a series of joints in the human body. These three indexes should be able to meet the standards through moderate exercise. ③Blood pressure: A healthy blood pressure index should be the result of proper exercise. Neither too high nor too low.

By paying attention to the intensity of these exercises, we can know whether our exercise index is in line with our physical condition in life. We should not cause adverse harm to our health due to wrong exercises. Therefore, it is recommended that every friend who exercises and keeps fit should pay attention to these issues.