Moderate intensity aerobic exercise mainly refers to the heart rate. There are two algorithms for heart rate, one is MAF 180 heart rate, and the other is 220 minus age and then multiplied by fat-reducing heart rate.
MAF 180 heart rate is to subtract age from 180, which is the most suitable upper limit of fat-reducing heart rate, as long as the heart rate does not exceed this upper limit during aerobic exercise. If you lack exercise, often catch a cold, or have other diseases, subtracting 5 from each case is the most appropriate upper limit of fat-reducing heart rate. If you exercise regularly, you are very healthy and have no other diseases, adding 5 is the most suitable heart rate for reducing fat in each case. The specific introduction can be searched online, limited to space, and will not be detailed.
Another algorithm is to subtract the age from 220 to get the maximum heart rate. It is not recommended to exceed the maximum heart rate during exercise and multiply it by 64% and 76%. This is the fat-reducing heart rate. Some apps set the fat-reducing heart rate to 60%-80% of the maximum heart rate, and the heart rate range is similar, with little difference. 50%-60% of the maximum heart rate is warm-up heart rate, and 76%-96% of the maximum heart rate is mainly used to exercise endurance, improve immunity and cardiopulmonary function, which is called endurance heart rate. 96%- 100% of the maximum heart rate is the limit heart rate, which is mainly used to improve lactic acid tolerance and running performance, but the duration is not easy to be too long.
When running at a constant speed, you can choose one of the above two heart rates. It is best to wear a heart rate bracelet or a heart rate meter to monitor your heart rate. When running, warm up slowly for 5- 10 minutes, then stretch the muscles and joints dynamically, then run for 45-60 minutes at a fat-reducing heart rate, then gradually reduce the running speed for a few minutes, then finish running after the heart rate drops, and statically stretch the muscles and joints to end the exercise. Different runners have different physical conditions, and their pace is naturally different. There will certainly be no pace that suits everyone, and it must be adjusted at any time according to your physical condition. Heart rate is also affected by many conditions, so we should also pay attention.
Fat-reducing running, another running mode is variable-speed running. The specific running modes are divided into constant-speed variable-speed running, hiit running, Tolek running and other ways.
Generally, when running at variable speeds, the fastest speed and two more comfortable speeds are used alternately. The ratio of jogging distance or time to running distance or time is between 1: 1- 1:3. For example, running 100 meters or 1 minute, jogging 100-300 meters or 1-3 minutes, the specific time can be flexibly adjusted according to personal physical conditions.
Hiit and Tolek need to constantly change the running speed and time, and the fast jogging distance is not proportional to the time. The specific method can download keep, hi sports, fit and other sports apps in the mobile phone. Variable speed running, hiit running and Tolek running can also effectively improve running performance and maximum oxygen uptake.
This kind of running requires runners to be healthy, have certain sports experience, and must not have diseases, especially cardiovascular and cerebrovascular diseases. Otherwise, the heart rate changes too much during running, which will easily lead to physical discomfort, laying hidden dangers for cardiovascular and cerebrovascular diseases, and even unexpected dangers in extreme cases. This running mode is not suitable for the two heart rate algorithms mentioned above.
This kind of running method is from easy to difficult in running time and distance, and it needs a gradual adaptation process to gradually improve the difficulty. Older runners should use this running method with caution.
Although running is good, you should do what you can and gradually improve your intensity. You can't do it overnight, let alone keep up with others. It is also necessary to prevent knee, hip and ankle injuries. Keep has knee rehabilitation exercises and runs knee prevention courses, which are very effective.
Choose the fitness book APP for equipment exercise, only for Android version, or the body-building exercise course in keep.
To reduce fat, it is necessary to adjust the diet structure, adopt a low-carbon, high-protein diet, or other diet methods suitable for reducing fat. Eat more foods rich in vitamin C and give up junk food such as snacks, drinks and frying.
Go to sleep at 22-23 o'clock every night, sleep for 7 hours, and deep sleep accounts for more than 20%.
As a successful runner to lose weight, I can't help but come and share my experience when I see such a problem.
The first thing to determine is running. As long as you can persist, you can lose weight. As for the speed and time of running, it is a matter of weight loss effect. Personally, I suggest that even for running with the goal of losing weight, the running speed is 6 to 7 minutes and the distance is 5 to 7 kilometers.
Running for the purpose of losing weight, then running five kilometers is definitely not as good as losing weight ten kilometers, and losing weight is faster. But for a novice, running five kilometers can last longer than running ten kilometers.
At first, I was eager to lose weight, so I spent the novice period of running. My daily running exercise is basically about seven or eight kilometers. The running speed is about six and a half minutes.
Because I just started running, I can run five or six kilometers. Explain that your weight can only be considered medium, and overweight is not too fat. If you don't feel uncomfortable, you can keep running like this. If you feel listless or tired after running, you can reduce some exercise first. Gradually increase the running distance in the future.
Because this running speed is neither too fast nor too slow. For beginners, running faster is really good for losing weight. But if the speed is faster, it is easy to hurt your body during running. Many people are injured in running, largely because they are faster. There is also the problem of excessive exercise.
Our body starts to exercise from not exercising before, which requires a process of acceptance. This process requires the body to accept it slowly. If you run so much at the beginning, it will be fast. Then he can't accept this body. Light ones usually ache after running. If you win, the meniscus of your knee will be damaged or your ankle will be injured after running for a while.
In fact, when running to lose weight, if you run faster, the effect of losing weight will definitely be much slower than running.
Only for amateur runners, everyone has their own suitable pace. Even if running fast is good for losing weight, if you try your best to speed up, you will be physically tired and bad for your health.
So if you usually have a pace of six points and want to reduce it faster, you can try to increase the speed to 530. If you feel relaxed after running, this speed will do. Don't accelerate too much at once. In fact, from 600 to 530, this is too fast.
Therefore, people who generally take exercise as their purpose basically jog. My personal running is mainly jogging, and now the running speed is basically controlled at the rhythm of 5 to 6 minutes.
Running to lose weight, as long as you can reasonably keep running, run for 5 to 7 kilometers at a time, or about 40 minutes. Stick to it and you will basically lose weight. If you haven't lost weight after running for three months, don't lose heart and don't give up at this time. You can continue to insist until half a year. Under normal circumstances, if you can keep running for six months, a reasonable diet will lose weight, just the difference between more and less weight.
If you have any questions, please leave a message in the comments.
60%-75% is the best aerobic training intensity for weight loss.
It is not because this intensity has the highest proportion of fat energy supply, but because this intensity is just at the balance point between the proportion of fat energy supply and total consumption, and because the intensity is not high, it is easy to adhere to.
In fact, the lower the intensity of aerobic exercise, the higher the proportion of fat participating in energy supply. Pay attention to the proportion. Just like when you are reading my article now, you may even pick your nose and sneer at my statement. At this time, the proportion of fat participating in energy supply is much higher than that of carbohydrate and protein, but the total consumption is very low.
Some people say that running takes more than 40 minutes to burn fat. That's nonsense. If you run at high intensity in the first 40 minutes, maybe fat doesn't participate in energy supply, but it doesn't mean you don't participate, and it doesn't mean you can't run at high intensity for 40 minutes first.
So if you want to lose weight by running faster and more effectively, I assume that the calorie difference in your diet has been caused. If you want to burn more fat, the most important thing to pay attention to is two words: continuous.
It is not easy to do these two words, especially for beginners. The intensity and quantity of training must be controlled well, otherwise it is easy to give up halfway. Let me give you an example: I jogged at a constant speed for 30 minutes today and consumed 300 calories. I can continue to run like this for 30 minutes tomorrow without any abnormality, so I consumed 600 calories in two days; I ran at high intensity for 30 minutes today and consumed 500 calories, but my body reaction was so strong that I couldn't hold on tomorrow or even the day after tomorrow, so I consumed 500 calories in two days (of course, recovering after high intensity will consume more calories than normal).
Therefore, I suggest that you keep running at a low intensity in your daily life, so you don't feel so uncomfortable. You can run when you can communicate with people normally. You can choose one day a week to arrange a high-intensity run to improve your pace.
You can also choose to carry out anaerobic resistance training first, consume glycogen stored in the body as much as possible, and then carry out low-intensity aerobic training after the end.
Running to lose weight is the best choice. Running to lose weight is very good for you, but you can't fix the pace. The rhythm should be determined according to your own situation. Comfortable pace is the pace that suits you.
Five kilometers a day, depending on your physical condition. I mean, have you ever run before? Or is there a foundation for fitness?
Losing weight and fat is to keep running. If you don't have a certain sports foundation, starting five kilometers is a bit too much. If you run too much at a time, you will be greatly hurt.
Beginners choose jogging to lose weight, and the pace of men and women is different. According to the situation, I have a jogging foundation. Now it's 5-6 pace, 3-4 kilometers a day.
If you start running, I suggest jogging for about 40 minutes every day, regardless of pace and kilometers. Just feel comfortable for 40 minutes. Stick to it for three months and there will be qualitative changes.
Whether you are losing weight or losing fat, you must remember to practice three points and eat seven points, and the nutrition should be reasonable. Otherwise, the training effect is not good, so you should run as usual, pay attention to your diet and eat some fitness meals.
I started running at 1.5 km. Every time you reduce 1 kg, the distance increases 100 m, which is not strict in the early stage, and sometimes you just want to run. Now I've lost 20 pounds and my running capacity has increased to 4 kilometers. Why do I run so little? I mainly value persistence rather than pursuing rapid weight loss. The lesson of blood and tears shows that how fast you lose weight today, how fast you will rebound tomorrow! You are five kilometers ahead of me now. Good luck!
Your pace of more than 5 minutes should be considered faster. You can measure your heart rate during running to see what it is. Judging whether the speed is appropriate according to the heart rate.
Too fast, the endurance is greatly reduced, and the speed is too slow, and the heart rate can't reach the height of burning fat, so keeping a proper heart rate is the king of burning fat. After many calculations and verification, in order to achieve the best fat-reducing effect, the average heart rate during exercise should reach at least 70% of the maximum heart rate of the individual, and it is best to reach 75%-80% (the so-called highest aerobic exercise area). After running for 30 minutes, the time after that is the fat burning time, and the duration is directly proportional to the fat burned.
If you want to lose weight, you can't just exercise. Exercise will only increase energy consumption. If you don't control your diet, you will eat more and your calorie intake will increase at the same time. Your body energy consumption is still in a positive balance, so you can't achieve the goal of losing weight. If you don't reduce your diet, losing weight requires a lot of exercise, and it is difficult for ordinary people to bear too much exercise. Therefore, it is difficult to lose weight if general exercise does not cooperate with diet reduction.
It doesn't seem to be a matter of rhythm. After all, everyone's athletic ability is different. If people run at a relaxed pace, you may run hard, which is not good. It is better to refer to your heart rate and let it run within the range of safe fat reduction.