How to design an exercise prescription for aerobic exercise

　　Losing weight is probably a headache problem all over the world. Aerobic exercise is recognized as the best healthy Ways to lose weight. Aerobic exercise does not only refer to various aerobics, but also endurance sports such as running, cycling, swimming, rope skipping, etc. They all sound boring. Maybe you have done them before, maybe because the effect was not as good as you expected or because of conditions and time constraints, you did not insist on it in the end. The result is that he is still fat!

　　It’s not that these aerobic exercises are ineffective or not suitable for you. Generally speaking, unless there are special disease , aerobic exercise has a very good effect on improving cardiopulmonary function and reducing fat for everyone. The key is to choose the type of aerobic exercise based on your original physical condition and your own exercise interests, and pay attention to several key points of aerobic weight loss, and design an aerobic exercise prescription for yourself, because only you know your body best.

　　First, let us understand some necessary basic concepts and physiological knowledge, which are important prerequisites for designing an aerobic prescription for yourself.

　　1.heart rate

　　This is the most direct indicator of the effectiveness and intensity of aerobic exercise. Many fitness equipment in gyms now have calorie (calorie) consumption counters. But in fact this count is generally very different from actual consumption, and there is no constant ratio between calorie consumption and fat consumption. Fat catabolism is a complex series of biochemical reactions, and heart rate reflects sympathetic nerve The excitement of the sympathetic nerves promotes the secretion of a series of lipolytic hormones, thereby activating lipolytic enzymes and decomposing fat stored in adipocyte tissue into free fatty acids and glycerol. Fatty acids can be decomposed into carbon dioxide and water and release a large amount of energy under conditions of sufficient oxygen supply.

　　So what heart rate or intensity should be reached during exercise to effectively lose weight? Usually it should be 60%-75% of your maximum heart rate (MHR/220 - your age). That is to say, for example, a 30-year-old friend has a maximum heart rate of 220-30=190. Then 190×60%=114~190×75%=145, that is, the heart rate remains around 114~145 exercise It is effective and safe. Since the maximum heart rate is an estimate of the heartbeat limit based on physiological conditions, the actual intensity depends on the individual. For beginners, it can usually be maintained at 60 to 65% MHR. If you pursue high intensity regardless of your physical condition, it will be detrimental to your health.

　　2. Time

　　According to American sports medicine research, muscle glycogen is used as the main energy supply 15 minutes before aerobic exercise, and fat energy supply only starts 15 to 20 minutes after exercise. Therefore, aerobic exercise is generally required to last for more than 30 minutes. Then a question arises. Does everyone have such basic physical fitness to exercise easily for 30 minutes or more at high intensity such as 65% MHR? Let us first look at the concept of exercising at a high intensity such as 65% MHR for 30 minutes. Adult women's 800-meter and men's 1,500-meter long-distance running can generally reach the required heart rate. Most people should have such an experience in physical education classes. The time to reach the standard is 4 to 5 minutes and 6 to 7 minutes respectively. So that means running 6 to 8 kilometers at a moderate speed can achieve 65% MHR aerobic exercise for 30 minutes.

　　I believe that most non-athletic people do not have such physical fitness. If you barely insist on completing aerobic exercise of such intensity and time, it will cause physical fatigue. Many friends who have skipped aerobics may have had this experience: they went to aerobics, lost weight, but were exhausted, and were not energetic at work the next day. They gave up after a while, and then returned to their previous physical condition. Therefore, do not simply take the research results out of context as the premise for aerobic exercise prescription, because the research only measures average statistics. Whether muscle glycogen can supply energy for 15 minutes depends on each person's reserve. From the lipolysis process mentioned above, we can see that the so-called fat energy supply starts after 15 to 20 minutes of aerobic exercise. It only reflects the biochemical reaction time of lipolysis energy supply. Unlike muscle glycogen, fat can directly supply energy to the body, and this reaction time also depends on each person's physiological conditions. Therefore, the exercise time should be gradual. The duration of continuous exercise can reflect the body's endurance conditions, and the improvement of endurance cannot be achieved through one or two exercises. Of course, the exercise time is too short and cannot achieve the purpose of weight loss, because only the body consumes the energy generated by fatty acid oxidation in order to further promote the decomposition of more fat. And ultimately achieve the goal of losing weight.

　　So how to solve this contradictory problem? I suggest that friends who are not in good physical fitness but are relatively obese should use interval training when they first start aerobic training. Use a high heart rate (intensity) for a period of time until you start to feel tired and then slowly switch to some relaxation or slow-speed exercise. Maintain a faster heart rate (moderate intensity) until your physical strength has recovered and then switch to a high heart rate (high intensity). I don’t agree with continuing to exercise even when you feel very tired. Although this exercises your willpower, a step-by-step approach is more beneficial to your health and will not make you exhausted after one exercise and unable to face the next day’s work. If you exercise in a step-by-step manner for 45 minutes to 1 hour, the weight loss effect will not continue to be worse than exercise. Of course, interval training is a transitional training method. The ultimate goal is to enable you to easily complete 30 minutes or more of high-intensity aerobic exercise. This will not only achieve the goal of losing weight, but also greatly improve your endurance and cardiopulmonary function.

　　3.Oxygen

　　In the previous article, I mentioned that fatty acids can decompose into carbon dioxide and water and release a large amount of energy under sufficient oxygen supply. Therefore, oxygen is the key to fat loss through aerobic exercise. Sufficient oxygen intake must be ensured during exercise. However, this does not mean that deep breathing during exercise can ensure oxygen intake, because the amount of oxygen inhaled does not correspond to the amount of air inhaled. If many people do aerobics together indoors, you can imagine how much oxygen can be allocated to one person, so it is best to do aerobic exercise outdoors or in a well-ventilated room.

　　4. Choose the type of exercise

　　We generally have five options.

　　a. Various aerobics

　　I do not recommend that novices or those with poor physical conditions do aerobics to lose weight. It is too simple to meet the heart rate requirements. More complex ones require higher strength, flexibility, and flexibility of the body. Most people cannot do it at all. If the movements are not in place, it will have no effect and can easily cause injuries. Although there are various very attractive aerobics, I suggest that friends who do not have physical conditions should not use aerobic exercises as a way to lose weight.

　　b. swimming

　　Swimming is a good way to lose weight, and it is also a good whole-body exercise, and it is very effective in improving cardiopulmonary function. However, many people are not very good at swimming, so they can use brisk walking in the swimming pool instead, which is very effective in increasing the heart rate. However, friends who can swim should also note that swimming is a way to lose weight. It is not a swimming competition. Don’t pursue speed. Just meet the heart rate requirements. At the same time, you must also pay attention to sufficient oxygen uptake.

　　c.Bicycle

　　Nowadays, many gyms have spinning bicycles. The design of these bicycles is very suitable for aerobic training. However, the general cycling training rooms are too small. Many people were prone to lack of oxygen in the room when training in the past. Although the gym is designed like this to increase the ambient temperature, so that athletes can sweat a lot to improve weight loss. But I’m all for giving up on health while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (but the speed is limited in the city and the environment is not very good).

　　d.Running (walking quickly)

　　Outdoor running will be limited by the environment, so it is good to choose a treadmill. Letting go of the hand holding the treadmill can increase oxygen utilization by 8% and heart rate by 5%. Of course, you must first let go of the handrails while ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use the interval method on the treadmill, which means you can exercise at a high speed for a while, then switch to a lower speed circuit.

　　e.Skipping rope

　　Rope skipping is easy to learn and has simple equipment. It can be exercised in a small open area. It is a very good aerobic exercise. It can be said to be of high quality and low price. Rope skipping can increase the heart rate and respiratory rate in a few minutes, and can reduce weight in a short time. Professional boxers usually use rope skipping as the main part of aerobic fat loss before competition. It can also exercise the coordination and sensitivity of the whole body.

　　5. Exercise frequency

　　Friends who have no exercise foundation can exercise twice a week, leaving enough time for the body to fully rest and recover from fatigue. An effective aerobic exercise has begun to change the biochemical reactions in your body, allowing your body to adapt to the new metabolic rhythm during the rest time. After a period of time, it may be increased to three times a week, or up to four times a week, depending on the situation. But there is no need to go to the gym every day and tire yourself out. We exercise in the hope of improving health and making ourselves energetic, so why do we need to let exercise make ourselves tired?

　　After reading the above content, you should be able to design an aerobic exercise prescription for yourself. Choose one or several aerobic exercise combinations for yourself. You can start a trial tomorrow to test your physical fitness and determine the time and specific method of exercise based on your body's reaction. Over a period of time After that, your body fat will be significantly reduced, and your cardiopulmonary function will be improved. Especially for those who were originally in poor physical fitness, their endurance will be significantly improved after gradual practice. When you face the same workload as usual, you will not feel tired easily, which means you will start to become more energetic. So choose one or several aerobic exercises that you like and have the conditions to do, maintain the effective heart rate (intensity) and time during exercise, exercise regularly, and gradually aerobic weight loss is simple and effective. Of course, you must be healthy and beautiful. Aerobic exercise is just the beginning.