Many ways to lose weight , lose weight may make the headache is probably a world problem. Aerobic exercise is recognized as the best way to healthy weight loss . How to lose weight , Yemade.com already in front of you with a multitude of winter sports to lose weight , lose weight for example, the most popular indoor winter sports , the best method to lose weight exercise Cellulite 10 winter sports such as diet, aerobic exercise is not only refers to a variety of aerobics, as well as running, cycling , swimming , jumping rope and other endurance sports . Sounds all very boring , you may have tried it before , perhaps because effective as you would expect or conditional , time constraints , and finally did not insist . The result, still fat ! Not these have no effect or aerobic exercise is not for you , in general, unless there is a special disease , aerobic exercise have very good results for everyone to improve cardiovascular fitness and fat loss . The key is : be based on their original physical condition , and according to their interest in sport to choose the type of aerobic exercise , aerobic and weight loss should pay attention to a few points , to design an aerobic exercise prescription for themselves, because only their body know best .
First, let us understand some of the basic concepts necessary and physiological knowledge , this is the design for their prescription aerobic important prerequisite .
A heart rate
This is the most direct indicator measuring the effect of aerobic exercise and strength . Now gym fitness equipment has many calories ( calories ) count. But in fact this count is generally consumed with actual big difference , and there is no constant ratio between calories and fat consumption .
Catabolism of fat is a complex series of biochemical reactions, which reflects the heart sympathetic arousal , sympathetic activity to promote the secretion of a number of lipolytic hormones , thereby activating the lipolytic enzyme , that is stored in the adipose tissue cells lipolysis into free fatty acid and glycerol , and fatty acid under conditions sufficient oxygen supply , can be decomposed into carbon dioxide and water and release large amounts of energy.
So how much strength of heart rate during exercise or weight loss to be effective it should normally be at the maximum heart rate (MHR / 220 – your age ) ? 60 % -75 %. That such a 30 -year-old friend, maximum heart rate is 220-30 = 190.
The 190 × 60% = 114 ~ 190 × 75% = 145, ie, exercise heart rate maintained at about 114 to 145 to be effective and safe . Because the maximum heart rate is an estimate based on heart rate limits physiological conditions , the actual strength to be the person who should , for the neophyte can usually be maintained at 60 ~ 65% MHR can. If you disregard their blind pursuit of high-intensity physical condition , it will not conducive to health .
2 hours
According to the American College of Sports Medicine study , 15 minutes of aerobic exercise ago by the muscle glycogen as the primary energy supply, fat for energy only started after exercise 15 to 20 minutes, so generally require aerobic exercise for 30 minutes or more , then a problem occurs , while maintaining high strength below 65% MHR easy exercise for 30 minutes or more , everyone has the physical basis of this right ?
Let us first look at maintaining high strength below 65% MHR 30 minutes of exercise is how concepts. Adult women’s 800 meters and men’s 1,500 m run can generally meet the requirements of the heart rate, the average person in the physical education should have had this experience. Its standard time is 4 to 5 minutes and 6 to 7 minutes, respectively. So in other words the sprint 6-8 kilometers before reaching 65% MHR aerobic exercise for 30 minutes.
I believe that most of the non- sports people no such physical quality. If barely adhere to the completion of such intensity and duration of aerobic exercise , the body will cause fatigue . Many skip aerobics friends may have had this experience : go to aerobics , thin, can be tired to death , the spirit did not work the next day , did not take long to give up, and then will revert to the previous state of the body .
So do not simply bring the findings out of context as a prerequisite for aerobic exercise prescription , because the study only measure the average statistics, whether muscle glycogen for energy 15 minutes depending on each person reserves may be, and lipolysis mentioned in the previous article process can be seen in the so-called fat for energy start after 15 to 20 minutes of aerobic exercise , but reflects lipolysis biochemical reaction time for energy , fat, muscle glycogen may not like to direct energy for the body , and this reaction time should depending on each person’s physiological conditions may be.
So exercise time should be gradual , sustained exercise endurance time to reflect body condition , but it is impossible to improve endurance sport reached by one or two , of course, exercise time is too short can not achieve the purpose of weight loss really , because only the body of the fatty acid oxidation of energy consumed in order to further promote greater lipolysis . And ultimately achieve weight loss goals .
So how to solve this conflict problem then I suggest not physical but more obese friends at the beginning of aerobic training , the use of intermittent exercise method with high heart rate ( intensity ) for some time , until you begin to feel tired after a slow slowly into some relaxation or slow motion .
To maintain a rapid heart rate ( moderate intensity ) until the physical has been restored to a high heart rate again (high intensity ) , I do not feel very tired also adhere to exercise, which is certainly exercise willpower, but a gradual approach is more wholesome , does not make you tired after a movement , unable to face work the next day.
With a gradual approach movement 45-1 minutes , the weight loss does not last movement is poor . Of course, training is a transitional style interval training method , the ultimate goal is so that you can easily complete the 30 minutes or longer, high-intensity aerobic exercise, it will not only achieve the purpose of weight loss , your endurance and cardiorespiratory function has been greatly improved.
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