Pre-heating before exercise Each exercise requires a warm-up process that is preparation activities, active joint ligaments, squat limbs, and back muscles. Then from the low-intensity exercise, gradually into the appropriate intensity of exercise. Warm-up, generally refers to the use of low-intensity aerobic fitness to make your body get better, body temperature slowly increased, heart rate increased, breathing uniform faster. Blood circulation is also faster, so that oxygen and nutrients are delivered to the heart and muscles, ready for your exercise. An important sign after the purpose of warm-up activities is that the body begins to sweat slightly. The warm-up time is 5 to 10 minutes. When it's cold, warm up longer and wear more clothes.

In order to save time, many people directly enter high-intensity aerobic training without warm-up. If so, because the cardiovascular system and the lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good. It is easy to cause damage. After warming up and exercising again, it will feel better and exercise time can be longer. In other words, if you don’t warm up, you’re more likely to fatigue.

 

Approaching but not exceeding the "target heart rate" is generally estimated using this formula: the target heart rate is 170 - the age value. If you are 60 , the target heart rate is 170 - 60 = 110 (times / minute). When you are in exercise, you can count the pulse at any time and your heart rate is controlled below 110 beats / min. The intensity of exercise is appropriate. Of course, this refers to healthy athletes. Those who are physically weak are not included here. If the heart rate during exercise is only 70 to 80 beats / minute, far from the target heart rate, it means that the standard of aerobic exercise has not yet been reached.

 

Self-feeling is an important indicator to grasp the amount of exercise and exercise intensity, including mild shortness of breath, feeling dizzy, full body heat, reddish face, and relish. This shows that exercise is appropriate; if there is obvious palpitation, shortness of breath, warm heart, Dizziness, sweating, and exhaustion indicate that the exercise is overrun. If your movement is always at the level of "doesn't change color and heart does not jump" and your heart rate is too far away from the "target heart rate", then it means that your exercise can not achieve the purpose of enhancing physical fitness and endurance, but also need to add a little amount.

 

The late-onset symptoms, that is, the feeling of discomfort after exercise, are also the yardsticks for measuring the fitness of exercise. After exercise, the average person may have a feeling of mild discomfort, tiredness, muscle soreness, etc., and will soon disappear after a rest. This is a normal phenomenon. If the symptoms are obvious, it feels tired, muscle pain, and can't disappear in a day or two, which means that the intermediate metabolites accumulated too much in the cells and blood circulation. This is the result of anaerobic exercise. You will have to lose weight the next time you exercise.

 

Relaxation and warm-up have the same effect. During exercise, blood circulation is accelerated and the amount of blood is increased, especially in the limbs. If you immediately stop exercising, the blood will accumulate in the lower limbs and put an extra burden on the heart. Severely affects the blood supply to the brain and even causes dizziness and dizziness. Therefore, after the purpose of the exercise is reached, there should be 5 to 10 minutes of relaxation, that is, gradually reduce the exercise intensity and gradually return to a quiet state.


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