The heart rate should be above 100 per minute to achieve effective weight loss. Doing some aerobic exercise will achieve a very good fat burning effect. However, if you do an aerobic exercise for a long time, the body will change the energy consumption mode independently, which can optimize exercise and save energy.
So after a long time, our exercise heart rate will also decrease. However, this does not mean that it will affect our weight loss effect. For example, people who often run suddenly switch to swimming, and their heart rate will rise rapidly. Swimming for a long time will make our heart rate drop during exercise, but this is not a reference for weight loss efficiency. As long as it is high-intensity exercise, it can play a good role in losing weight. ?
Generally speaking, once the exercise heart rate reaches about 120 to 150, this exercise is often the normal heart rate for reducing fat.
Generally speaking, 60% to 75% of the maximum heart rate during exercise can achieve weight loss effect, so it is 120 to 150, which is the normal range for most adult men and women. If everyone is involved and wants to set their exercise heart rate very strictly, it can subtract their age from 220 and multiply the result by 65%. The result is the maximum exercise heart rate that we can bear, which is impossible to achieve in normal exercise, and this extreme exercise heart rate is also unsafe. The heart rate we want to achieve is only about 65% of the maximum exercise heart rate.
The heartbeat reaches 108- 126, which is regarded as aerobic training. Aerobic exercise should reduce fat for at least 20 minutes.
Calculation method: First calculate the fastest heartbeat, using 220- your age = your fastest heartbeat, and if you are 40 years old, it is 220-40= 180. Then 180 is the fastest heartbeat you can load, and then the heartbeat that is most suitable for reducing fat should be 60%-70% of the fastest heartbeat.
Then it is concluded that the most suitable heartbeat for 40-year-old people is between 108- 126, which is basically equal to the fat-reducing effect after aerobic exercise 15 minutes.
At present, I have a basic understanding of fitness and weight loss. Aerobic exercise must be controlled for at least 20 minutes to lose fat. There is a simple reason. Twenty minutes ago, the body consumed sugar first, then fat, and then entered the process of reducing fat.
In fact, whether you can lose weight depends entirely on the difference between calorie intake and calorie consumption. If the intake is greater than the consumption, you will get fat even if you skip rope for two hours. On the contrary, if the intake is less than the consumption, you will lose weight even if you sleep. Generally speaking, if your diet is exactly the same as before (intake and consumption are the same), you will suddenly walk for an hour, then you will naturally lose weight.
Aerobic exercise to lose weight:
1, riding a bike
Calories burned: 500- 1000/ hour
Be sure to choose the riding speed that suits you and remember to pay attention to safety. The weight loss effect is very obvious.
2. Tennis
Calories burned: 500- 1000/ hour
Very vigorous exercise is especially good for the heart, and the most important thing is to lose weight, three times a week.
Step 3 swim
Calories burned: about 800/ hour
Swimming is the best exercise method. When swimming, you can use your whole body to coordinate, relax your mood, let people have no burden, and more importantly, enhance your heart and lung function.
Step 4 run
Calories burned: 600/ hour
Proper jogging can relax your muscles slowly and also relieve stress. It is difficult to lose weight for an hour every day.