Heart rate does affect the effect of weight loss, but do you really understand the relationship between weight loss and heart rate? Today's article gives you a specific explanation of this issue.
I believe that many runners have heard of the theory of aerobic exercise's “fat reduction heart rate interval.” Indeed, if you want to increase aerobic exercise to burn fat, then the appropriate exercise intensity (heart rate) interval is very important. If the exercise intensity is too strong If the heart rate is too high, then the consumption of sugar will be the main factor, and the total amount of fat consumed will be limited (the higher the exercise intensity, the smaller the proportion of fat supply), and the amount of exercise will be difficult to increase. On the contrary, if the exercise intensity is too low, The heart rate is too low, then the rate of fat consumption is too slow.
How to calculate your maximum heart rate
In general, the heart rate calculation formula can be divided into several stages:
Heart rate primary formula: For people with poor health status. Target heart rate = (200-age) * (60%~80%)
60%~70% is mainly used for fat reduction; 70%~80% is mainly used for improving heart and lung function.
Ordinary formula: For the general population. Target heart rate = (220-age) * (60%-80%) 60%-70% is mainly used for fat reduction; 70%-80% is mainly used for improving heart and lung function.
Kafueng formula: For people with higher physical fitness. Target heart rate = (220-age-resting heart rate) * (65%-85%) + resting heart rate 65%-75% mainly for fat reduction; 75%~85 % is mainly used to improve adult heart and lung function.
Therefore, for the average person, 60% to 80% of the maximum heart rate is the most appropriate and effective aerobic exercise heart rate range. Therefore, the aerobic heart rate must be achieved during exercise, and for more than 30 minutes, the body fat will be Mobilize, supply energy.
Heart rate can be improved through exercise. Raising your heart rate can help you achieve better athletic performance and athletic performance.
method one:
Find yourself a moderate intensity on the aerobic exercise machine. Gradually increase the speed every one or two minutes while monitoring your heart rate. Our goal is to find a stable heart rate - at this level, you feel like you Working hard, but not beating fast. This should be in the moderate-intensity area, about 75% to 85% HRR or HRM.
Keep your heart rate at 130 bpm. If it is stable after three minutes, you can increase the intensity appropriately. If your heart rate rises after three minutes, you have to reduce the intensity.
Adhere to 3-4 times a week of aerobic exercise, 45-50 minutes each time. Try to increase your strength after four weeks. You will find that you will have better performance in the same heart rate.
Method Two:
We have all heard of high-intensity interval training, that is, HIIT, which consists of several hard-working hard drives, followed by rest. However, the extent to which it is really effective depends largely on how hard you push yourself. The heart.
HIIT training is actually more suitable for people with a good sports base, because if you are a novice, if you can't keep up with your physical fitness, you will be prone to fatigue, and you will not be able to improve your physical fitness. If you have been exercising for a while, you have a good physical foundation. You can try this method, it can improve your athletic performance faster.
