How to grasp the scale of aerobic exercise
   They all say that aerobic exercise has many benefits, but many people don't know what it means to be aerobic exercise, nor how to grasp the scale of aerobic exercise. 
What is aerobic exercise ?
  Human body movement requires energy. If energy comes from aerobic metabolism ( oxidation reaction ) in the cell , it is aerobic exercise ; but if energy comes from anaerobic glycolysis, it is anaerobic exercise. Aerobic Metabolism, 1 mole of glucose oxidized sufficiently, can produce 38 ATP (energy units) of energy; and when anaerobic glycolysis, 1 mole of glucose produces only two ATP.
    During aerobic exercise, glucose and carbon dioxide are produced after glucose metabolism, which can be easily excreted by breathing and is harmless to the human body. However, during glycolysis, a large amount of intermediate metabolites such as pyruvic acid and lactic acid are produced, which cannot be eliminated by breathing. These acidic products accumulate in cells and blood, which become " fatigue toxins " , which can cause fatigue, muscle aches, breathing, rapid heartbeat and arrhythmia. In severe cases, acidosis and increased liver and kidney burden . Therefore, after anaerobic exercise, people will always be exhausted, and muscle pain will last for several days to disappear.
Is it easy to exercise aerobic exercise ?
Slight exercise is not aerobic exercise, nor does it achieve the purpose of exercise. Only when a certain degree of aerobic exercise is achieved can the cardiopulmonary circulatory function be exercised and the potential for physical strength, endurance and metabolism be enhanced, which is the most valuable exercise. That is to say, aerobic exercise is meaningful when it reaches or approaches its upper limit. The limit of this ceiling is different for everyone.
How to master the essentials and scale of aerobic exercise ?
Warming up before exercise Every warm-up process is required before each exercise to prepare for activities, joint ligaments, limbs and lower back muscles. Then, starting from the low-intensity exercise, gradually enter the exercise state of appropriate intensity.
Approaching and not exceeding the "target rate"
    In general, the target rate is a value of 170- age. If you are 60 years old, the target heart rate is 170-60=110 ( times / min ) . When you are exercising, you can count the pulse at any time. The heart rate is controlled below 110 beats / min. The exercise intensity is appropriate. Of course, this refers to healthy athletes. Those who are sick and sick are not listed here. If the heart rate during exercise is only 70 to 80 beats / min, which is far from the target heart rate, it means that the exercise standard of aerobic exercise has not been reached.
Self-feeling
Self-perception is an important indicator of the amount of exercise and exercise intensity, including mild shortness of breath, feeling refreshed, slightly hot, reddish, and sweaty, which indicates moderate exercise ; if there is obvious palpitation, shortness of breath, fever of the heart, Dizziness, sweating, and exhaustion indicate that the sport is overrun. If your exercise is always at the level of “ not changing your heart and not jumping †, the heart rate is too far from the “ target heart rate †, which means that your exercise is not able to achieve the purpose of strengthening physical fitness and endurance, and you need to add some more.
duration
    Generally, the average aerobic exercise time should not be less than 20 minutes, and can be as long as 1 to 2 hours, depending on the individual's physical condition. There are 3 to 5 aerobic exercises per week , too few times to achieve exercise goals.
The symptoms of lateness, that is, the discomfort after exercise, are also a measure of whether the amount of exercise is appropriate. After exercise, the average person may have mild discomfort, fatigue, muscle soreness, etc., and will disappear soon after the break. This is normal. If the symptoms are obvious, it feels exhausted, muscle pain, and can not disappear in a day or two, indicating that the intermediate metabolites accumulate too much in the cells and blood circulation. This is the consequence of anaerobic exercise, and your next exercise may be reduced.
Step by step This is the basic principle of all exercise. The intensity of exercise should gradually transition from low to medium intensity ; the duration should be gradually lengthened ; the number of movements should be reduced. All of the above should be slowly increased within the range of personal adaptability, and don't rush to seek success. Old and infirm or people with chronic diseases must master the scale of exercise. It is best to go to the doctor before exercise, check the whole body, and the doctor will prescribe a specific aerobic exercise according to his or her own situation, and then exercise according to the prescription.
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