Since exercise can produce dopamine, why do so many people dislike exercise?

    For people who exercise for a long time, it is just a habit in life, just like eating and sleeping.

    However, for people who have not yet formed a habit, how to start exercising and stick to it is a difficult problem.

How to get everyone to start exercising, like exercising and stick to it, is also a question that fitness coaches often think about.

    I usually get off work part-time as a personal trainer after work. On weekends, I also write assessments of popular follow-up videos (such as Pamela, Saturday Wild, Madfit, Chloe Ting, etc.). Whether white-collar workers or students, I find that I just started exercising.

    Of people have these problems:

    1. Sports are restricted by space and time;

    2. I don't know how to start exercising, how to get started;

    3. Exercise is unscientific, easy to be injured, and low weight loss efficiency;

    4. The exercise effect cannot be quantified;

    5. Repetitive exercises are of low interest, such as treadmills and elliptical machines.

    Through chatting with customers and various netizens, I found that if you want people to like exercise and stick to exercise, one is to improve the effect of exercise, and the other is to make exercise more fun.

    1. Improve exercise effect

    I take fat loss as an example. Many people know that more aerobic exercise is good for weight loss, but why do you feel that you are running/skipping rope/stepping on an elliptical machine every day, but the rate of weight and fat loss is still so slow?

    In fact, there are certain methods for aerobic exercise.

(1) One of the keys to aerobic exercise is the monitoring of heart rate during exercise.

Simply put, the reason why aerobic exercise is called aerobic exercise is because the energy supply method during exercise is carried out in the way of "aerobic metabolism".

    The process of aerobic metabolism is the process of a series of chemical reactions between fat and oxygen.

    Therefore, the intensity cannot be too high during exercise, resulting in the inability of oxygen to participate in aerobic energy supply, thereby reducing fat consumption.

    If the exercise intensity is too low, the effect will be too small, and the efficiency of fat loss will also decrease.

    Because it is very abstract.

    Therefore, people use their heart rate during exercise to quantify this process.

    The principle of aerobic exercise is that you must allow enough oxygen to participate in your body's metabolism while exercising, while at the same time ensuring the intensity of the exercise.

    To do this, you need to control your heart rate (HR). You need to control your target heart rate (Target Heart Rate) during exercise at 75%-85% MHR.

    Formula: 208-(0.7 x age) = MHR

    Assume that Wang Goudan is 25 years old and his target heart rate during aerobic conditions is between 144-161.9 bpm.

    When you exceed 85%, anaerobic metabolism is involved at this time, and the fat burning rate will decrease instead, so it is not that the harder you exercise (the higher the heart rate), the higher the fat burning rate.

    Experienced people can judge the fat loss zone by feeling, while most people can use a sports bracelet to detect the heart rate and observe the value displayed on the bracelet during exercise to adjust the intensity of the exercise.