The heart rate of exercise will affect our weight loss effect. It is necessary to grasp the rhythm of good heart rate to a certain extent. Today, Xiao Bian specifically talks about the relationship between heart rate and weight loss.
In addition to the exercise time, the exercise state is the exercise intensity. For exercise intensity:
● tired, breathless, sweating - high heart rate;
● Easy, not tired, simple - low or appropriate heart rate;
The relative tiredness in exercise is not affected by subjective consciousness. Therefore, we use the heart rate to measure the exercise intensity.
The heart is a human body engine. Similar to a car engine, it also has its own maximum speed, commonly known as the maximum heart rate. It is understood that the combustion efficiency of fat changes with the strength and it is not difficult to find The intensity is controlled at about 60%, which is the best point of fat and sugar consumption, that is, fat and sugar are involved most commonly known as precision fat-reducing areas.
The percentage of the maximum heart rate corresponds to how fast the heart rate is. But when it comes to everyone, this interval varies from person to person.
So, in other words, some people need to run up to achieve a reduced-fat heart rate exercise, and some people just need to walk quickly.
But no matter where your best fat loss interval is, it means that the middle and low intensity running state will not be too intense, it will be just right, and it can be maintained for a long time, which is also the characteristic of aerobic jogging - if you run Without moving, it is very likely that the heart rate will be brought into the oxygen-free zone too early. At this time, blood sugar becomes the main energy supply, not the fat.
Although the purpose and plan of exercise are different, the following two are unchanged:
1. According to the order of movement: First do oxygen, then do aerobic and finally stretch.
2. Heart rate control
Usually we divide 5 heart rate intervals to deal with different training purposes:
Interval 1: 50-60% MHR warm-up and recovery
Mild exercise, low energy consumption. Dynamic warm-up before running, relaxing after running.
Interval 2: 60%-70% MHR fat burning and endurance
In the mild aerobic interval, the body is mainly based on fat metabolism. It is suitable for relaxation and recovery purposes such as jogging and elliptical machines, and aerobic exercises.
Interval 3: 70%-80% MHR Aerobic Exercise Range
Medium to high aerobic interval, the proportion of glycogen metabolism increased. Effective exercise aerobic capacity, improve fat utilization. Moderate intensity, suitable for fitness for weight loss purpose runners, Marathon players most of the training should be in this range.
Interval 4: 80%-90% MHR lactate threshold
In the lactate threshold interval, glycogen metabolism dominates, and lactic acid builds up. The intensity is higher. The tempo and tempo run at this interval. It is used to train the body to improve lactic acid tolerance. The weekly training should not exceed 1.5. hour.
Interval 5: 90%-100% MHR Anaerobic Exercise Range
Nearly anaerobic metabolism, almost all energy comes from the decomposition of glycogen. The heart is burdened, the ability to exercise absolute speed, suitable for experienced runners. The duration is about 30 minutes, not more than 1 hour per week.
To determine whether the heart rate matches the intensity of aerobic exercise, you can also judge from your own feelings.:
Mild shortness of breath during exercise, full body heat, reddish face, basically shows that the exercise is appropriate; if there is obvious palpitation, shortness of breath, heart fever, dizziness, exhaustion, indicating that the exercise exceeds the limit; if your movement is always maintained in the 'face It is obviously not enough to change the heart.
