How to do physical exercise scientifically

Nowadays, a healthy lifestyle is becoming more and more popular, and people are fully aware of the importance of good health to life and work. As the saying goes, life lies in exercise. Many people choose to get a gym membership and exercise regularly. However, sometimes they accidentally exercise too much, which leads to physical discomfort. This is when we need to pay attention. So, how should we exercise scientifically?

Self-monitoring methods:

1. Pulse test during exercise: Generally, the heart rate of exercisers should not exceed 25 times/10 seconds immediately after exercise to maintain the aerobic exercise level.

2. Control the amount of exercise according to age: The formula for calculating the exerciser's maximum heart rate is: 180-age. Fitness exercisers should not exceed the heart rate to avoid damage to the heart.

Self-assessment of sports fatigue:

1. Physiological function judgment method: decreased muscle strength, decreased movement coordination, and especially increased errors when completing fine movements.

2. "Morning pulse" measurement method: If the morning pulse value on the second day after exercise increases by more than 5 times/minute compared with the previous time, it means that the amount of exercise was too much the day before and the amount of exercise should be reduced appropriately.

3. Subjective feeling judgment: Feeling dizzy, nauseous, chest tightness, loss of appetite, aversion to exercise, etc. after exercise indicates that the amount of exercise is too much and the degree of fatigue is serious.

How to eliminate sports fatigue:

1. Reasonable arrangement of exercise volume: It is an important part of promoting fatigue recovery.

2. Proper adjustment of rest: It is one of the important means to eliminate fatigue.

①Quiet rest: Sleep is a necessary method to allow all organ systems to be fully adjusted.

② Active rest: changing the way of activities, changing body exercises, etc. to eliminate fatigue

3. Massage and physical therapy: promote local muscle blood circulation, accelerate the elimination of metabolic products, and restore physical strength as soon as possible.

4. Proper nutritional supplementation: Different types of sports have different requirements for nutritional supplements. Reasonable dietary supplements should be taken to facilitate the recovery of physical strength.

The above is an introduction on how to do physical exercise scientifically. By following the above three methods, you can get healthy and scientific physical exercise. Exercising in a hurry can cause harm to the body, so we should exercise step by step and persevere, so that we can give the body a scientific and reasonable exercise.