Lose weight can't just look at the weight changes every day on the scale. This is not the best way to lose weight. Look at the numbers you didn’t notice below.
Heart rate
This is the most direct measure of the effect and intensity of aerobic exercise. So how much heart rate or strength can be achieved during exercise to effectively lose weight? Usually it should be 60% of the maximum heart rate (ie MHR, which is calculated as 220 - your age) -75%.
For example, a 30-year-old friend whose maximum heart rate is 220-30 = 1900 is 190X60% = 114-190x75% = 145. That is, an exercise with a heart rate of about 114-145 is effective and safe.
Since the maximum heart rate is an estimated value of the heartbeat limit based on physiological conditions, the actual intensity should be suitable for people. For beginners, it can usually be maintained at 60%-65% MHR.
BMI value
The figure obtained by dividing the weight in kilograms by the square of the height in metres is an internationally accepted measure of fatness, thinness and health. Determine whether you are currently weighing normal, overweight or obese, and combine waist circumference at the same time. According to the World Health Organization In the definition, the BMI index is a number obtained by dividing the body weight by the square of the height. It is normal for the adult's BMI to be between 18.5-24.9, 25-28 to be overweight, and 28 to be fat.
Studies have shown that BMI values between 22.6-27.4 have the lowest mortality risk.
Although many health experts recommend the use of BMI to calculate ideal body weight, however, BMI does not consider muscle content. Therefore, some experts do not agree with the BMI index. Instead, they recommend using the waist-to-hip ratio to calculate ideal body weight.
In fact, it is not difficult to understand your fat gain index. It is all right to start with body fat. Because body fat rate reflects the amount of fat in the body and the degree of obesity. In general, the male body fat rate is about 10 Between -20% is normal, female body fat rate is between about 17-30%, which is the standard case.
oxygen
Oxygen is the key to fat loss in aerobic exercise. It is necessary to ensure adequate oxygen intake during exercise, but this is not to say that maintaining deep breath during exercise will ensure oxygen intake.
Since the amount of inspired oxygen and the amount of inspired air do not always correspond, it is best to do aerobic exercise in a well-ventilated room.
Total sports
Now that you are determined to start moving toward becoming slimmer, then the amount of exercise you can do each day is definitely indispensable. The total amount of exercise determines your calorie consumption to a large extent. At the very least, you can walk no less than 10,000 steps per day. In three kilometers, other things such as roll-up belly, push-ups or something else, don't be lazy, do all this work, don't work hard, how do you know if you can't do it? If you don't want to move and you want to lose weight don't want to get fat, if it's so happy Please... Please tell me!
Sleep quality
A small partner may ask: I will lose fat will also be related to the quality of sleep? The answer is: nonsense! Fat loss is a long-term, healthy process, any bad life rhythm may lead to low efficiency, or even cause fat loss opposite effect.
Insufficient sleep or poor quality of sleep can reduce the metabolic rate of fat and make it easier for fat to accumulate in the body. Especially for those friends who regularly suffer from irregular sleep and endocrine disorders, do not rush to lose fat before you adjust to a healthy sleep. .
