How to see the intensity of exercise? Just use the heart rate formula to know
I have read many articles saying that when the heart rate reaches a certain standard when exercising to lose weight, many people are entangled. The crazy training meets the requirements, but the effect is not satisfactory. What is going on?
Heart rate does affect the effect of weight loss, but do you really understand the relationship between weight loss and heart rate? Today's article will give you a detailed explanation of this aspect.
I believe that many runners have heard of the saying that aerobic exercise "fat-reducing heart rate zone". Indeed, if you want to increase the aerobic exercise to burn fat, the appropriate exercise intensity (heart rate) zone is very important. If the exercise intensity is too high and the heart rate is too high, the consumption of sugar will be the main reason, the total amount of fat consumed is limited (the higher the exercise intensity, the less the proportion of fat energy supply), and the amount of exercise is difficult to increase; on the contrary, if Exercise intensity is too low, the heart rate is too low, then the rate of fat consumption is too slow.
How to calculate your maximum heart rate
Generally speaking, the heart rate calculation formula can be divided into several stages:
Elementary formula for heart rate: for people with poor health. Target heart rate=(200-age)*(60%~80%)
60%~70% is mainly used to reduce fat; 70%~80% is mainly used to improve cardiopulmonary function.
General formula: for the general population. Target heart rate=(220-age)*(60%~80%) 60%~70% is mainly used to reduce fat; 70%~80% is mainly used to improve cardiopulmonary function.
Kafuneng formula: for people with higher physical fitness. Target heart rate = (220-age-resting heart rate) * (65% ~ 85%) + resting heart rate 65% ~ 75% is mainly used to reduce fat; 75% ~ 85% is mainly used to improve cardiopulmonary function in adulthood.
Therefore, for ordinary people, 60% to 80% of the maximum heart rate is the most suitable and effective heart rate range for aerobic exercise. Therefore, the aerobic heart rate must be reached during exercise and maintained for more than 30 minutes before the fat in the body will be removed. Mobilize and supply energy.
Heart rate can be increased through exercise. Increasing heart rate will help you achieve better sports performance and exercise results.
method one:
Find a moderate intensity for yourself on the cardio machine. Gradually increase the speed every one to two minutes while monitoring your heart rate. Our goal is to find a stable heart rate-at this level, you feel like you are working hard, but you don't have a fast heartbeat. This should be in an area of moderate intensity, about 75% to 85% of HRR or HRM.
Keep your heart rate at 130bpm. If it is still stable after three minutes, you can increase the intensity appropriately. If your heart rate rises after three minutes, you should reduce the intensity.
Insist on aerobic exercise 3-4 times a week, 45-50 minutes each time. Try to increase your intensity after four weeks, and you will find that you will have better athletic performance under the same heart rate.
Method Two:
We've all heard of high-intensity interval training, or HIIT, which consists of several hard work of almost the greatest amount, followed by rest. However, how effective it really is depends largely on how hard you try to push your heart.
HIIT training is actually more suitable for people with a good foundation in sports, because if you are a novice, if your physical fitness can't keep up, it will easily cause sports fatigue, which will not improve your physical fitness. If you have gone through a period of exercise and have a good physical fitness foundation, you can try this method, which can improve your athletic performance faster.
