What is the best level of exercise

Physical exercise is very good for improving our body's resistance. We need to understand the methods of exercise, but exercise should not be excessive, otherwise it will affect the normal function of muscles and bones, cause muscle sprains, and cause us to have body aches, etc. Therefore, we should rest after a certain degree of exercise, preferably at a heart rate of about 60% and last for half an hour.

Aerobic and anaerobic exercise time

During general aerobic exercise, people probably watch their heart rate. As long as it is above 60% of the maximum heart rate and lasts for 30 to 45 minutes, aerobic exercise mainly uses fat and carbohydrates to provide energy. After 30 minutes, the utilization rate of carbohydrates and fat will reach a golden cross. So generally, aerobic exercise only needs 30 to 45 minutes and it will be effective as long as you persist.

But to lose weight we cannot just do aerobic exercise, we also need to do anaerobic exercise such as resistance training, strength training, interval training, etc. to increase muscle load, and then through nutritional supplements and rest, we can achieve the goal of muscle gain and improve metabolism. In the long run, this is the most effective way to lose weight and control weight.

Compared with aerobic exercise, anaerobic exercise places a higher degree of muscle load, is more difficult, and has a relatively higher risk of sports injuries. At this time, it is important to have indicators to evaluate what level you have achieved.

How to handle

Generally speaking, in traditional weight training, there are many different combinations and training methods, such as high weight, low repetitions, and low weight, high repetitions, and each training method has a different purpose.

Regardless of whether it is bodyweight training, interval training, or weight training in the gym, the most important thing to pay attention to is whether you are using the muscle groups that you really want to train, whether you are using excessive compensation, or whether you have chosen movements, weights, or schedules that you cannot handle.

What is compensation: (When the body wants/needs to achieve a certain goal (purpose) but finds that the originally set action pattern cannot successfully achieve the goal, the alternative action is extended.)