Author/C4
Everyone’s exercise purpose is different, some people are for health, and some people are for good figure, fat loss, strength improvement, sports performance, but no matter what, all the purpose is to make yourself better, as long as However, many people report that following exercising for a period of time, they are still far from their goals. Why do they have worked hard but still can’t see the effect?
If the exercise intensity is not enough, the effect will naturally not be significant
The vast majority of reasons why exercise has no effect are related to exercise intensity! Taking bodybuilding as an example, when the rest time between groups is too long, the muscles do not maintain tension, and the weight of the load is underestimated, etc., when receiving resistance, it will be a waste of energy, making the training a so-called junk volume (Junk Volume) If the strength is not in place, the effect will naturally not be significant.
How should I assess exercise intensity?
According to the definition of the National Health Service,At least 15-20 minutes each time, accumulating at least 150 minutes a week, the heart rate should reach 60% of the maximum heart rate to have a certain intensity. The formula for estimating the maximum heart rate is “maximum exercise heart rate = 220-age” (taking a 50-year-old healthy adult as an example, the maximum exercise heart rate is 170, and the heart rate is 102 if the exercise intensity is reached).
Or you can use the following four definitions to judge whether your exercise has intensity.
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High-intensity Exercise: Unable to talk easily while doing activities for more than 10 minutes. This type of activity can leave the body feeling very tired, breathing and heart rate much faster than usual, and sweating a lot.
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Moderate-intensity Exercise: Can carry out conversations fluently for more than 10 minutes, but cannot sing. This type of activity can make you feel a little tired, with faster breathing and heartbeat than usual, and some sweating.
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Low-intensity Exercise: Light physical activity that is not too strenuous and cannot be included in the cumulative 150 minutes of physical activity per week.
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Sedentary lifestyle (Sedentary): only limited to the content of static life, and cannot be included in the cumulative physical activity of 150 minutes per week.
Of course, the effect of exercise is also related to diet, sleep, and daily stress, but when you feel that no amount of exercise training is effective, please re-examine your training and ask whether you have reached the intensity you should have every time. Falling into the myth of weight!
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