Before exercise to lose weight, we must first understand the three key sports in order to make it easier to lose weight.
① improve the efficiency of the three key
a. Effective exercise heart rate
Many people often confuse 'heart rate' with 'heart rate', 'heart rate' refers to the regularity of the heartbeat, fast, slow or chaotic, and irregular heartbeat can endanger the health. 'Heart rate' refers to the rate of heartbeat and long-term culture is effective Exercise heart rate and exercise habits, can increase the strength and thickness of the myocardium, so that the heart usually peacetime can be less with the number of beats to transport blood, reduce heart loss, while strengthening cardiorespiratory function and enhance endurance, accelerate body fat burning.
What is effective exercise heart rate?
The effective heart rate is expressed as a percentage of the Maximum Heart Rate (MHR). For example, aerobic exercise aimed at weight loss requires heart rate control at 50% to 70% of the maximum heart rate, which refers to the maximum heart rate The maximum number of beats per minute a person can safely beat.
The maximum heart rate is calculated as: maximum heart rate = 220 - age.
When moving, pay attention to the heart rate should be increased to the highest and lowest safe heart rate range. If the heart rate does not reach the minimum heart rate, indicating too little exercise, exercise intensity is not enough, need to increase and increase; if the maximum heart rate, exercise intensity is too large , You need to reduce.For the weight loss exercise weight loss fitness friends, the exercise is close to the minimum heart rate on it.This exercise intensity to enhance the cardiovascular system and respiratory system function has a very good effect, but also to lose weight the goal of.
b. Fractional movement
Many people's idea is to lose weight is to do a one-time exercise for a few hours, desperately intensive high-intensity exercise, people will soon be able to lose weight. Obviously not correct, when moving must pay attention to the intensity Especially women's limited load, in the exercise of time, if you choose their own body can not afford to do the exercise, the heart and body will not be able to load, affecting the health of the heart.
Exercise in pursuit of health, do not necessarily have to complete the exercise period, busy people can use the fragmentary time for 10-15 minutes segmented activities.
c. Exercise 30 minutes a day
The United States has released an influential workout instruction manual that recommends that adults should have several days a week, preferably daily, with a minimum of 30 minutes of moderate-intensity exercise. Long body will adjust to adapt to high-intensity exercise, such as hunger, increase diet, so the exercise wasted.
In the long run, increasing muscle mass is good for weight control as it speeds up the body's metabolism, and if you want to train a nice muscle, you can choose a slightly longer exercise time if you just want to Subtract fat quickly and cheer up, with moderate exercise half an hour daily.
② avoid exercise to lose weight 4 errors
The purpose of exercise is to keep fit, weight-loss body sculpting, people take this as a starting point, choose to join the sport, but as the contingent of athletes continue to grow, more and more people have no choice to go for their own sports Exercise, resulting in weight loss failure, mainly in the following four errors, if we can avoid these, to master the key to exercise will certainly enable fat burning more with less.
a. The longer the better
Although the longer the exercise, the more obvious the effect of exercise, but the quality is always more important than the quantity.Often we forget the time of their exercise, according to their own physical ability to try before planning the specific time of each project for balance Training.
Regardless of anything, we should follow the principle of moderation, not to say that a lot of things do not mean as much as we can and that exercise is also the same.With road running as an example, if it lasted for more than an hour under the hot sun and was not properly fitted With the speed, easy to cause great harm to the body.
When exercising, the body will produce lactic acid, prolonged exercise will make a lot of accumulation of lactic acid inside the body, while lactate is the main cause of muscle fatigue, soreness, cramps, so when exercising not pay attention to the amount of principle will make you second Days tired, even less spirit.If you jog or other easy way to organize exercise after exercise, can enhance the efficiency of lactic acid elimination.
b. The faster the better
Rhythm too fast and easy to exercise overload, exercise must be based on their physique and ability to control the speed of the exercise action, intensity, gap time, etc., not the sooner the better.
If you have a fast-paced exercise, do a soothing exercise to regulate the heartbeat and breathing.After exercise, no exercise experience should be a small amount of sweating, a slight fatigue, heart rate at 130 times / min is appropriate, the total practice time does not exceed 1 hour.With the improvement of exercise level, physical enhancement, exercise speed can be increased appropriately, the maximum heart rate does not exceed 150 beats / min.
The same run, for example, many people to speed up personal achievement in order to accelerate the pace of fierce storms, but when the speed of more than 10 km above, is also very easy to cause sports injury.Generally speaking, if found to run than usual asthma, and even dizziness, palpitations, Dizziness and other symptoms, on behalf of running too fast, should be adjusted as soon as possible to reduce the risk of physical harm.
c. The longer the better
In general, running can be 10 km distance as a benchmark, long and easy to cause sports injuries, but in fact still need to be based on personal exercise habits, physical, age, gender and other factors, and have different safety distance differences. Is compared with their own, if you increase the running distance, inexplicable feeling of fatigue or palpitations, on behalf of the sudden increase in running distance too much.
d. The more muscular the pain, the better
To emphasize muscle stretching yoga as an example, many people found that many clinical neglect the problems caused by sore, that the muscles are stretched to feel the pain is right, hard to do more than their body can afford the bending angle or Act, in fact, if the body appears acceptable soreness is good, but when accompanied by pain, we must pay attention to sports injuries may have been formed.
In addition, muscle soreness after exercise is a common phenomenon, if the metabolites to delay nerve pain caused by nerve can be automatically reduced and disappeared within 24 to 48 hours, in principle, do not have to worry too much; but if the pain lasting more than 48 hours after exercise , Or soreness accompanied by weakness, paralysis, walking changes, it means that the muscles have been injured, is a typical sports injury.
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