How do men exercise?

Exercise is a way for us to keep healthy. However, the quality of life of people has greatly improved. I don’t have enough time to exercise. Many young people like to exercise and go to some gyms. Now the work pressure is getting greater and greater. The exercise to maintain men’s health is also more complicated and diverse. The following editor will explain in detail how men can exercise. I hope it can bring some help to everyone.

1. Gradual Progress Principle

Physical exercise has a gradual and progressive effect on improving physical fitness and health. This principle requires that the exercise load should be gradually increased when doing physical exercise or developing a certain physical health quality. In order to obtain the ideal exercise effect, the increase in exercise load should not be too slow or too fast. This principle is an important guarantee for maintaining the motivation and desire for physical exercise and preventing sports injuries. It is important to remember that maintaining good physical health is a long and continuous process that requires lifelong pursuit. Maintaining a high desire for exercise and a love for sports activities are the key factors to successfully completing this long journey. The continuous improvement of your physical health and successful psychological experience during your school years will play a very important role in whether you can complete this long journey in the future.

2. Overload Principle and 10% Principle

Ten Percent Rule

A monitoring method that guides exercisers to apply the overload principle while avoiding injuries caused by excessive exercise. Its meaning is that the increase in weekly exercise intensity or duration of exercise should not exceed 10% of the previous week. For example, if you run for 60 minutes every day, you should overload the exercise next week and the duration of running should not exceed 66 minutes. Other sports or increasing exercise intensity should follow the 10% principle.

Overload principle

Refers to the stimulation of the body or specific muscles during physical exercise that is stronger than without exercise or stronger than the stimulation intensity to which the body has adapted. The development of aerobic endurance can be achieved by increasing the number of exercises per week, the duration of each exercise, and the intensity of the exercise to achieve the purpose of superload training. The superload of muscle strength training can be achieved by increasing the weight of the equipment, increasing the number of exercises or sets, or shortening the rest time between each set of exercises.

3. Heart rate monitoring

Judging exercise fatigue: If the morning pulse on the second day after exercise does not return to the morning pulse of the previous day, it indicates exercise fatigue and the amount of exercise should be reduced.

Estimated temperature rise: When a person is ill, the body temperature rises. When the body temperature rises by 1°C, the pulse rate of children increases by 15-20 beats/minute; and that of adults increases by 10-15 beats/minute. Therefore, when a person feels unwell, the fever can be determined by measuring whether the venous pulse increases.

Assessing heart function: When the human body performs the same activities, such as climbing stairs or doing radio gymnastics, people with good heart function have a low heart rate and recover to a resting heart rate quickly; conversely, people with a high heart rate recover to a resting heart rate slowly.

Determine exercise intensity: Within a certain range, heart rate is proportional to exercise intensity. To accurately measure your heart rate during exercise, you must start measuring within 5 seconds after the end of exercise, measure your heart rate for 10 seconds and multiply it by 6 to get your heart rate for 1 minute during exercise.

Maximum heart rate refers to the heart rate when the human body does extreme exercise.

The above is a detailed answer to how men should exercise. Since men are physiologically different from women, there are certain skills and methods for men to exercise. In order to improve men's physical health, it is recommended that men who often sit for long periods of time and work in the computer industry should save some time to exercise their bodies regularly.