When doing aerobic exercises, is there a simpler way than using heart rate monitoring to grasp exercise intensity?

Of course, there is because the characteristic of aerobic exercise requires us to exercise uninterruptedly and maintain a stable and effective aerobic heart rate. The heart rate measurement generally needs to be performed during exercise, and it is best not to stop the exercise to perform the measurement.

Therefore, the heart rate test during aerobic exercises, unless there is special equipment (such as sports watch, heart rate measurement belt, etc.), otherwise it will feel some inconvenience, and affect the effect of exercise. Here are two simple ways to test exercise intensity.

Talking test, in the process of aerobic exercises, based on the standard that you can still speak freely, the exercise load at this time is the most moderate.

When you find it difficult to speak, it means that the intensity is a bit high, and you need to pay attention to making appropriate adjustments according to your own situation.

When you feel breathing difficulties, it means that the exercise intensity is too high, and you need to make adjustments immediately to reduce the exercise intensity.

Force sensation, this method uses subjective motor sensation as a sign of exercise load. That is, when you are doing aerobic exercises, the body’s reaction to the completion of the action.

Generally divided into 1~10 levels.

Level 1~2: very easy;

Level 3~4: very easy;

Level 5~6: easy;

Level 7~8: laborious;

9~10: Very laborious.

Of course, the strength of aerobic exercises is between 6 and 7 levels.

Using these two methods to test will have certain errors, which are less accurate than the heart rate monitoring method. It requires practitioners to continuously accumulate experience in practice.

In the process of practice, carefully experience the most suitable body sensation, repeat the operation to find the best body sensation.

But it is undeniable that these two methods are very convenient and easier to master. They are more suitable for monitoring exercise intensity during aerobic exercises.

Is jumping aerobics the more intense the better?

I often encounter some people who like to stay in the aerobics room for a long time. In order to lose weight quickly, they come to the aerobics room almost every day and take several classes in one breath. They also like intense courses. They think they want to lose weight. It is necessary to exercise hard and exercise yourself very tired to have the effect. I don’t know that this approach not only fails to achieve a good weight loss effect, but is very detrimental to your health.

As we all know, “life lies in movement”. Exercise can strengthen the body, aerobic exercises have a very good meaning of physical exercise, but also have a good effect on fat removal and weight loss.

However, the changes in exercise cannot be achieved overnight. It takes a process to make the body undergo fundamental changes in structure, function, organs, etc., in order to gradually achieve the desired exercise effect.

Therefore, in order to achieve a good exercise effect, you must persist and persevere for a long time, choose the appropriate exercise intensity, and follow the scientific exercise method and the principle of gradual exercise. Don’t be impatient or give up halfway. Most people will put great enthusiasm into the aerobics exercise at the beginning, which will make the exercise intensity too high, which will cause sports discomfort, over-fatigue, and even sports injuries.

Some people hope that good results can be achieved through short-term exercise. They often feel that the results are too slow, and they choose to give up and instead choose methods that are harmful to the body, such as weight loss drugs, dieting, or even surgery. Therefore, jumping aerobics does not mean that the greater the exercise intensity, the better. In order to achieve good fitness results, we must master scientific exercise methods and control the exercise intensity.

Generally speaking, it is safer to exercise 2 to 3 times a week, and the exercise time should also be controlled within 1 to 2 hours. You can also increase or decrease according to your own situation on this basis, but you must pay close attention to the signals sent by your body. Once there are signs of fatigue, you should make adjustments in time.

What should I do if I feel dizzy and nauseous when doing aerobic exercises?

In the process of aerobic exercises, or within a short period of time after the end of the exercise, if symptoms such as dizziness and nausea occur, it means that the amount of exercise is too large and should be paid attention to and adjusted in time.

The occurrence of such a situation is generally caused by two reasons.

One is due to insufficient preparation activities and the body’s failure to adapt to sudden changes in time. This situation is not dangerous, as long as you pay attention to the preparation activities.

The second is caused by excessive exercise. The occurrence of such a phenomenon should cause the exercisers, especially the elderly, to attach great importance to it. If headache, chest pain, dyspnea, nausea, dizziness, extreme fatigue, fast heartbeat, muscle soreness or fatigue of the limbs, pale complexion, and lips occur during aerobics Symptoms such as purple, cold sweats, unstable movements, and obvious slowdowns in movement speed are all danger signals sent by the body. At this time, you should gradually reduce the amount of exercise, do some sorting exercises to adjust, or take a rest for observation.

If the problem is serious, you should stop exercising immediately and consult a doctor in time.

Why do you feel dizzy and weak after getting up in the morning after aerobics class?

After proper aerobic exercises, you should feel tired but no other discomforts, not even fatigue, body relaxed, happy mood, good appetite, sleep well, energetic, full of vitality, memory improves aerobic After exercise, if you experience insomnia, dreaminess or poor sleep quality, get up early in the morning and feel dizzy, weak limbs, fatigue and other symptoms, it means that you have exercised too much.

Especially beginners who have just started to participate in aerobics exercises, have not adapted to this kind of exercise, and are more likely to have such symptoms. Some people also show irritability, are easily agitated, unwilling to participate in the exercise, and so on. More serious can also lead to easy sweating, easy colds, weight loss, and so on.

The appearance of these symptoms is a warning that your body gives you, telling you that your body is tired and you need to rest and relax. If the body has symptoms of excessive fatigue, there is no need to be nervous. Timely adjustment is the key. Specific precautions are as follows:

Adjust the amount of exercise and extend the interval of participating in aerobics classes, for example: from 3 to 4 times a week to 1 to 2 times per week.

Participate in some classes that are not very intense and can help you recover from fatigue, such as yoga and so on.

Ensure adequate sleep, at least 8-10 hours a day.

Means such as warm bath, sauna, massage, etc. can be used to promote the recovery of fatigue.

Drink plenty of water, but don’t substitute soft drinks.

Eat more alkaline foods rich in vitamin C and vitamin E that can help fatigue recovery, such as tomatoes, cucumbers, spinach, and so on.

Is it correct to split the aerobic exercise into two sessions?

Of course, it is wrong to do so.

First of all, we all know that aerobic exercise is a kind of aerobic exercise, and the basic concept of aerobic exercise refers to long-term, medium-to-low-intensity exercise. It uses aerobic energy as the main energy supply method, and only Aerobic energy supply can help consume a lot of fat, so it is generally required to practice uninterruptedly.

If you stop suddenly in the middle, on the one hand, it will affect the effect of aerobic exercise and affect the process of fat participating in the metabolism. Of course, it is very detrimental to fat loss;

On the other hand, if you stop exercising suddenly, a large amount of blood still accumulates in the muscles of the limbs, which increases the burden on the heart, causing hypoxia and insufficient blood supply to the brain, which can lead to dizziness, headaches, and dizziness.

Therefore, before taking aerobics class, we can choose suitable courses according to our physical condition, seasonal changes, emotions, etc., so that we can persevere.

In class, you can also adjust the amount of exercise at any time according to the specific situation. By changing the amplitude and intensity of the exercise, you can flexibly adjust the intensity of the exercise without stopping the exercise.

If you really can’t persist, you need to stop, and you should gradually reduce the intensity of the exercise, do a good job of relaxing and tidying up, instead of stopping the exercise right away.