84% of the products of fat consumption are excreted by breathing, and 15% is excreted by sweat.
Why increase exercise heart rate to lose weight? What are the methods to improve exercise heart rate? How to improve exercise heart rate?
Each gram of fat produces 9 calories. To reduce 1 kg fat, you must consume 7500-7700 calories. If you reduce 500 calories a day, 15 days is 7500 calories, which is equivalent to subtracting 1 kg of fat. If you reduce 1000 calories a day, you can lose 1 kg of fat in 8 days.
Years of research shows that during continuous exercise, the heart rate stays within the range of 65-70%*, which is a good heart rate range for the body to mobilize fat for energy supply.
* The simple formula for calculating large heart rate is very simple, heart rate =220- your age.
If you want to raise your heart rate and accelerate fat metabolism, exercise is a good choice.
First, you need to stop dieting.
Doing a lot of exercise during the dieting stage is the wrong way to completely improve your figure, especially when you lose stubborn fat.
When you go on a diet but exercise a lot, your body will make serious metabolic compensation, and adaptive thermogenesis is one of them. The less you eat and the more you exercise, your body will convey a stronger hunger, give you fewer calories and lower your basal metabolic rate.
Reducing fat requires the combination of aerobic and anaerobic training, comprehensive physical exercise, reaching a certain amount of exercise and intensity, thus improving the metabolic level, promoting fat burning, and achieving the purpose of reducing fat without losing muscle mass.
Why increase exercise heart rate to lose weight? What are the methods to improve exercise heart rate and how to improve exercise heart rate?
Do more aerobic exercise.
What is aerobic exercise? Heart rate is a measure: the exercise with a heart rate of 150 beats/min is aerobic exercise.
Features: low intensity, rhythm and long duration.
Requirements for burning fat: the exercise time should not be less than 1 hour, 3-5 times a week.
Recommended exercise: jogging, cycling.
Anaerobic exercise can shape. Although anaerobic exercise can't burn fat directly, it can shape muscle lines and improve the ratio of fat to muscle. Muscle growth will be more linear, and it will give people a sense of seedling, which can be called "visual slimming".
Seven o'clock weight loss training camp kills everyone. What is aerobic exercise?
Aerobic metabolic exercise, also known as "isotonic exercise", refers to a persistent exercise aimed at enhancing the inhalation, transportation and utilization of oxygen by the human body. During the whole exercise process, the oxygen inhaled by the human body is basically equal to the oxygen needed, which can make the body in an "aerobic" state during exercise. Aerobic metabolic exercise is characterized by low intensity, rhythm, uninterrupted, long duration and convenience. The role of aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance and improve body shape.
Why increase exercise heart rate to lose weight? What are the methods to improve exercise heart rate? How to improve exercise heart rate?
The burning of human body fat needs to meet three necessary conditions:
Exercise should reach the exercise heart rate (bull's-eye rate) of medium and low intensity. Calculation method: (220- age) × 60%-80%. For example, a 20-year-old athlete's pulse rate must be between 120- 160.
This low-intensity exercise with a heart rate lasts for more than 20 minutes. Start warming up for 5- 10 minutes to reach the expected bull's-eye rate, and last for more than 20 minutes. In the process of body heat conversion and energy supply, glycogen in blood takes precedence over fat, and it takes some time for fat to start burning and convert heat to provide exercise. Generally, fat-reducing exercise takes 45-60 minutes, the total exercise time should not exceed 90 minutes at a time, and exercise 3-5 times a week.
This kind of sports must be large muscle group sports, such as brisk walking, jogging, swimming, aerobics, cycling, boating, skipping rope, going up and down stairs, ball games and so on.
Benefits: Jogging can strengthen your respiratory system and blood circulation system, which is good for improving your heart and lungs. Jogging belongs to aerobic exercise, which can effectively decompose and consume body fat and is good for health.
Aerobic exercise:
Aerobic breathing-jogging
As long as you control the intensity of running, you can become aerobic exercise and achieve the fat-reducing effect you want. How to judge? Simply put, as long as you are not sore after running, it is not anaerobic exercise, so the faster you run, the more fat you consume.
Jogging time is best chosen in the early morning or at night. For most office workers, it is relatively easy to choose jogging for 45 minutes at night. Running around the community or in a small playground is a good choice.