Some people are puzzled, the amount of daily running more than their peers, but no peer weight loss effect is good, in the end how it happened?
Exercise intensity ≠ amount of exercise
'I run 10 kilometers a day, exercise intensity is not big enough?' This is entirely a misunderstanding of the intensity of exercise. If you run 10 km within an hour, the strength is really big; but if you need to run more than 2 Hours, you can not call the intensity of the big run 10 kilometers, 3 kilometers, 20 sets of actions done, etc., these are your amount of exercise, and exercise intensity is another matter.
Large amount of exercise is not necessarily effective, there is no increase in strength.
The same amount of exercise, within the limits of the body's ability to support, the greater the intensity, the more helpful it is for the reduction of fat, muscle build-up, or other goals, without the increase in intensity there is no increase in training quality.
So, how to improve exercise intensity? How do you know how much exercise intensity? Look down!
Anaerobic exercise intensity
Exercise should choose moderate-intensity exercise, that is, exercise in the heart rate will be maintained at the highest heart rate of 60-70%, (maximum heart rate = 220- age), the intensity is too large when the energy consumption of sugar-based muscle oxidative fat than the ability of Low; while the load is too small, the body heat consumption is insufficient, but also fail to lose weight.
When exercising at a moderate intensity, exercise should be long enough and generally not less than 30 minutes per exercise. In moderate exercise, the body does not immediately begin to use fat for energy at the beginning because fat is released from the lipid reservoir And transport to the muscles take some time, at least 20 minutes.Moderate according to their own conditions, hobbies, interests may be, such as walking, jogging, disco, ballroom dancing, swimming, etc. are the appropriate way.
Strength of aerobic exercise
Aerobic exercise pulse rate is generally to (220 - age) × (60% ~ 85%) of this range, such as a 25-year-old boy, the pulse rate range should be 220-25 get 195. 195 times 0.6 And 195 times 0.85 to 117 and 166. Effective aerodynamic pulse rates should therefore be in the range of 117 to 166 per minute. Pulse rate is the number of pulses per minute.
For infrequent movement of friends, if not the beginning of such a length of time, then slowly increase, do not desperate to achieve this time, the body's function will be gradually increased with regular exercise, this time the exercise time can naturally be extended , With physical fitness can be improved, exercise time extended to 30 minutes to 1 hour.
Explosive training
In addition to aerobic and anaerobic training, there is a kind of explosive training, which has long been classified as anaerobic exercise, but the two are separated from each other in sports training and now more and more fitness hobby Who started explosive training.
Explosive force training is the body in the moment the strongest power performance (instantaneous maximum output power.) We use the game to describe is full of nirvana after the nirvana!
The strength of explosive training, is based on the instantaneous output power to determine the size of some nirvana is to consume 100% anger groove, and some only consume 50%, so the ATP reserves in vivo is only a prerequisite for explosive training, this explosive How much the outbreak of action in the end, that is, the size of the exercise intensity.
Summary: There is no improvement without strength
Mentioned above, the body has aerobic energy, anaerobic glycolysis power supply, ATP power supply three systems, three systems have their own strength standards, but these three systems in the exercise does not work independently. Just like the game, some skills not only consume blue, but also anger ...
