Personalized Exercise Selection and the Science of Aerobic Training: Precise Correspondence Between Occupation, Personality, and Target Heart Rate [i]

Physical exercise should be tailored to the individual, the time, and the place[i]. Mental laborers typically sit in offices for long periods, working with their heads down and backs bent[i]. Because the neck is bent forward for extended periods, blood flow to the brain is restricted, easily leading to dizziness and headaches[i]. Physical exercise for mental laborers can fully expand the lungs and accelerate gastrointestinal motility[i]. Physical exercise for mental laborers is a form of active rest[i]. Therefore, mental laborers are best advised to exercise outdoors, choosing activities such as walking, jogging, swimming, Tai Chi, and Qigong[i]. Physical labor generally has a beneficial effect on physical health, but it cannot replace physical exercise[i]. Many jobs require maintaining a fixed posture for extended periods, easily leading to localized fatigue and strain[i]. Therefore, manual laborers need full-body activity; it is recommended that they participate in long-distance running, ball games, swimming, martial arts, gymnastics, etc.[i]. Targeted fitness exercises can correct personality flaws[i]. Timid, shy, and reserved individuals should participate more in swimming, skating, boxing, and parallel bars/horizontal bars[i]. People with introverted personalities should avoid exercising alone and are advised to choose team sports such as football, basketball, volleyball, and relay races [i]. People prone to anxiety can choose sports such as table tennis, tennis, badminton, and fencing [i]. People who tend to get nervous should participate in more competitive sports [i]. People who are vain and arrogant can choose sports with greater difficulty or more complex movements, such as diving and marathons [i]. People who are impulsive and impatient can choose sports such as Tai Chi, Qigong, long-distance walking, and swimming [i]. People with weak constitutions can choose Tai Chi, Qigong, Baduanjin (Eight Pieces of Brocade), and calisthenics [i]. In some sports, due to the short duration and high intensity, oxygen cannot be supplied sufficiently, resulting in a large accumulation of lactic acid in the body. At this time, the body is in a state of hypoxia, which is called anaerobic exercise [i]. In sports where oxygen is supplied sufficiently and the body is basically in a state of no hypoxia, this is called aerobic exercise [i]. Most sports are aerobic exercises, such as 12-minute jogging, slow jogging, brisk walking, and swimming [i]. To achieve the desired effect from exercise, the pulse must reach 120 beats per minute or higher and be maintained for a period of time [i]. Aerobic exercise can effectively train organs such as the heart and lungs, and improve cardiovascular and pulmonary function [i]. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, increase fat consumption, and prevent arteriosclerosis [i]. Key points for mastering aerobic exercise: 1. Warm up before exercise: Exercising without warming up will make you more prone to fatigue [i]. 2. Approach but not exceed the "target heart rate": Generally speaking, the target heart rate is 170 minus your age [i]. Keeping your heart rate below the target heart rate indicates appropriate exercise intensity [i]. 3. Self-perception is an important indicator: Mild shortness of breath, slightly flushed face, and light sweating indicate appropriate exercise intensity; significant palpitations, shortness of breath, chest tightness, dizziness, and profuse sweating indicate overexertion [i]. 4. Relaxation has the same effect as warm-up: After achieving the exercise goal, there should be a 5-10 minute relaxation period, gradually reducing the exercise intensity [i]. Gradual progression is a fundamental principle of all exercise [i]. Whether the fatigue generated by exercise can be eliminated the next day is also a standard for measuring whether it is aerobic exercise. If the fatigue cannot be eliminated the next day, it indicates that the exercise was excessive [i]. [i]

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Content continuity: This batch of content covers prostatitis treatment, stomach disease, fatty liver and hair loss prevention and treatment, as well as the basic theory of exercise and fitness and aerobic exercise.

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Article 31