News

The amount of exercise is one of the basic components of training, and the appropriate arrangement of the amount of exercise has a direct impact on the training effect. Therefore, it is of great significance to know the amount of exercise in time. The commonly used and convenient methods are:

1. Blood pressure recovery time after exercise: there is a certain relationship between the change of blood pressure and the amount of exercise when the body exercises. The time required for blood pressure to recover to the level before training after exercise can reflect the amount of exercise. Blood pressure can return to normal within 3 to 5 minutes after light exercise, 30 to 40 minutes after moderate exercise, and about 24 hours after heavy exercise.

2. Morning pulse: Morning pulse refers to the pulse in the quiet state after waking up in the morning and before getting up. Under normal circumstances, the body’s morning pulse should be maintained at a relatively constant level, and in endurance and ball games will gradually decrease with the improvement of training level. When the morning pulse appears significantly increased (more than 12 times/min higher than usual), one may be the body disease, such as cold, fever, inflammation, if the body is not sick, it is more due to the previous day’s training volume, body fatigue has not recovered caused by, at this time, in the exercise arrangement should pay more attention to.

3. Blood pressure in the morning: after waking up in the morning, blood pressure changes before getting up can reflect the body’s adaptation to the previous day’s exercise. In the morning, when the blood pressure is more than 20% higher than usual (such as the systolic blood pressure increases from the usual 110mmHg to 135mmHg or higher) or the systolic blood pressure is higher than 140mmHg or the diastolic blood pressure is higher than 90mmHg, it usually indicates that the body is sick or the fatigue caused by the previous day’s training has not recovered, or the exercise is too large.