Q: 'Nine girls, why do I exercise more than one hour a day, and I haven’t lost weight for a month?'
In general, when you ask this kind of question, it must be accompanied by 'I must belong to a constitution that is very difficult to reduce...' This idea has determined that I have worked very hard, but I have never seen a pound!
This is often because no one is supervising and no one gives you a task. You will never know that the amount of exercise that you used to call more than one hour per day is actually very low in intensity.
So your question may not be how long exercise time is, but how strong exercise intensity is! The only indicator to measure your exercise's ability to achieve weight loss is how long you have achieved the fat burning heart rate!
Then the question is, do you know how much your heart rate is?
STEP 1:
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First of all you need to know how much your heart leaps every minute under very calm conditions. This is called the static heart rate.
Nine girls had just pressed the stopwatch and had a rough count. My static heart rate is about 69 beats per minute.
STEP 2:
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Then you can choose the appropriate exercise intensity according to your sporting purpose. As can be seen from the following table, if only body care and weight maintenance, only light exercise is OK!
This form tells us one thing in a profound way. Why is it that the square dance is a two-hour jump? Why aren't the aunts lean? Because of their low intensity, they are low....
Nine girls today have to calculate the fat burning heart rate of weight loss. According to the table, our exercise intensity should be at least 60-80% to be considered as a moderate intensity of aerobic fat burning! So I decided to set the exercise intensity at 70% ( Moderate style~)
-- exercise intensity form --
MHR (50~60%) Slight - Fat Burn Exercise - Help warm-up or assist recovery, improve metabolism
MHR (60~70%) Low Strength - Fat Burn Exercise - Increases Metabolism, Fat Metabolism, Weight Control
MHR (70~80%) Medium - Aerobic/Fat Burning - Medium Strength Training Improves Aerobic Capacity ... Recommended Fat Burning Heart Rate
MHR (80~90%) High-Volume Exercise Aerobic Exercise - Improves Lactic Acid Tolerance, Enhances Long-Term Sustainability at High Speed
MHR (90~100%) Maximum Heart Rate - Increases maximum rush speed, enhances neuromuscular system ... athletes or excellent physical condition.
STEP3:
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Take out the calculator to calculate!
Target heart rate = {(220-age) - static heart rate} x exercise intensity % + static heart rate.
Nine girls are 24 years old today, so my burning target heart rate = {(220-24) -69} × 70% + 69 = 157.9.
In other words, if I go more than an hour, but my heart rate has never reached 157.9 beats per minute, then nine girls will not have much chance to lose weight because although the time is long, but the intensity is too low, it can only be considered physical exercise. ..
This is why you exercise more than one hour a day, but there is no reason to lose weight!
Keep in mind that time is not an important point, strength is the king ~
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