What is the correct way for urban women to exercise?

In modern life. With the development of economy. The accelerated pace of life and the increasing pressure of life have forced more and more urban women to work hard, often facing the computer for more than 10 hours. Keeping the same posture every day will cause urban women's health to deteriorate. We know that if they can exercise in the correct way, they can effectively relieve their bodies. So what is the correct way to exercise for urban women? Let’s take a closer look below.

It is well known that appropriate physical exercise can improve physical health. However, not many people can answer the question of what kind of exercise is best for them! Women should consult a sports medicine doctor and conduct systematic tests on their current physical condition (including psychological scale tests) before starting a new exercise plan.

Based on these tests, an exercise training plan report is made, which is called an exercise prescription. As the implementers of the training program, the test subjects must know how to monitor themselves. The main subjective feeling indicators, such as mental state the day after exercise, muscle soreness, morning heart rate (frequency and rhythm), appetite, sleep quality, frequency and color of urination and defecation, are all parameters for adjusting the exercise training plan. If your heart rate in the morning of the day after exercise is 15% higher than your resting heart rate curve, it is a very important alarm message and you need to adjust your plan.

After the formal training, appropriate cool-down activities should be arranged to help the body's functions return to a calm state, such as returning the heart rate to 120 beats per minute. After resting for 30 minutes, take a bath and then have a meal. Women who do not exercise enough should increase their exercise appropriately, while women who exercise too much need to do static muscle contraction exercises, including meditation activities like yoga.

The simplest self-monitoring method is to control your own exercise intensity: 220 minus your age multiplied by 60% to 75%. The result is your target heart rate. The intensity of exercise must reach this level to be effective!

Start training at a lower intensity first, give your body 2 to 3 weeks to adapt, then increase the difficulty of your training by 3% to 5%! Also, carefully monitor your subjective feelings of fatigue and other physiological and biochemical indicators (need to be monitored by a professional organization) to avoid overtraining. It should be noted that you should exhale when your muscles are contracting. This is different from our previous habit of exerting force. Exhaling when your muscles are exerting force can reduce the internal pressure in the chest cavity and reduce the burden on the heart and lungs.

Through the introduction of the above content, we all understand what is the correct way to exercise for urban women. It is recommended that women do not take a lot of random health supplements in their daily lives. It is best to calculate the calories in their diet so that they can offset some of the calories through exercise. And don't be too hard on yourself! As long as you make exercise a regular part of your daily life, you can maintain your level of physical fitness.