Want to reduce fat, how much exercise intensity is appropriate? Heart rate is the only indicator
Maybe you know about heart rate, but do you really know the relationship between heart rate and weight loss?
Exercise heart rate will affect our weight loss effect, to a certain extent, it is necessary to grasp the rhythm of good heart rate, today Xiaobian to talk about the relationship between heart rate and weight loss.
In addition to caring about exercise time, exercise state belongs to exercise intensity
Very tired, breathless, sweating - high heart rate;
Easy, not tired, simple - the heart rate is low or appropriate;
The corresponding tired and not tired in sports are affected by subjective consciousness, so we use the speed of heart rate to measure the intensity of sports.
The heart is the engine of the human body, similar to the automobile engine, also has its own maximum speed, commonly known as the maximum heart rate. Ju understands that the combustion efficiency of fat changes with the increase of intensity. It is not difficult to find that controlling the intensity at about 60% is the best combination point of fat and sugar consumption, that is, both fat and sugar participate in the most, commonly known as accurate fat reduction area.
The percentage of maximum heart rate corresponds to different degrees of heart rate. But when it comes to everyone, the range varies from person to person.
Therefore, in other words, some people need to run to achieve the goal while others just need to walk fast.
However, no matter where your best fat reduction interval is, it means that low and medium intensity running will not be too fierce, just good, and can last for a long time. This is also the characteristic of aerobic jogging - if you can't run any more, it is likely that your heart rate will enter into the anaerobic zone too early, and blood sugar will become the main energy supply instead of fat.
Although the purpose and plan of exercise are different, the following two are unchanged:
1. According to the order of exercise: first do anaerobic, then do aerobic, and finally stretch.
2. Heart rate control
We usually divide five heart rate intervals to deal with different training purposes
Interval 1: 50-60% MHR warm up and recovery
Light exercise, little energy consumption. It is used for dynamic warm-up before running and relaxation after running.
Interval 2: 60% - 70% MHR fat burning and endurance
In the mild aerobic range, the body is dominated by fat metabolism. It is suitable for jogging, elliptical machine, aerobics and other relaxing exercises for the purpose of relaxation and recovery.
Interval 3: 70% - 80% MHR aerobic exercise interval
The proportion of glycogen metabolism increased from moderate to high aerobic. Effective exercise aerobic capacity, improve fat utilization. Moderate intensity, suitable for fitness and weight loss for the purpose of runners, most of marathon training should be in this range.
Interval 4: 80% - 90% MHR lactate threshold
In the lactate threshold range, glycogen metabolism was dominant, and lactate accumulation appeared. The strength is high. Tempo and marathon pace are in this range. For training body to improve lactic acid tolerance, training should not exceed 1.5 hours per week.
Interval 5: 90% - 100% MHR anaerobic exercise interval
Almost all energy comes from glycogen decomposition. Heart burden is very big, exercise absolute speed ability, suitable for experienced runners. The duration is about 30 minutes, no more than one hour per week.
If you want to judge whether the heart rate matches the intensity of aerobic exercise, you can also judge from your own feelings
When exercising, mild shortness of breath, slight heat in the whole body and slight red complexion basically indicate moderate exercise; if you have obvious palpitation, shortness of breath, fever in the heart, dizziness and fatigue, it indicates that the exercise is out of limit; if your exercise is always kept at the level of "no change in face and no heart beating", it is obviously not enough.
