What is fat-reducing heart rate?
In fact, the most effective way to lose fat is heart rate. The faster you run (the higher your heart rate) and the longer you run, the more calories you burn. The only two variables that determine how many calories you consume are heart rate and time.
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.
What is the best heart rate control for reducing fat?
Generally speaking, moderate and uniform exercise that reaches 60% to 70% of the highest heart rate (that is, 220 minus a person's age) has the best fat-reducing effect. In exercise, 40% of energy consumption comes from fat and 60% is carbohydrate. If you want to exercise heart and lung function, you need to do strenuous exercise above 70% of the maximum heartbeat, and 90% of the energy consumed at this time is carbohydrate, and 10% is fat.
For example, obese people need to exercise to lose fat. Although strenuous exercise consumes a lot of calories, it is not suitable for rushing to do too strenuous exercise at first, because their cardiopulmonary function can't cope; Or it is necessary to reduce fat and improve the basic cardiopulmonary function through moderate exercise first, and then gradually lose weight and slim down, so as to enhance exercise to exercise cardiopulmonary function.
How to calculate the maximum aerobic heart rate?
If you have a GPS watch and a heart rate belt for running, it's very simple. When running, you can simply see your maximum heart rate by wearing it, and then just control your heart rate at 80% of MAX's heart rate every time. This is the most convenient method.
If you don't like to wear a heart rate belt every time you run, you can also measure your heart rate yourself to find the highest aerobic zone. We need static heart rate and maximum heart rate to determine.
First, we measure our resting heart rate. The so-called static heart rate is the heart rate when we wake up in the morning and breathe slowly and evenly. This can be measured by mobile phone software.
The second is the maximum heart rate. The most common calculation method is maximum heart rate =220- age (assuming it is set to a), and we can also measure it by other methods.
Put on the heart rate belt and start running. From slow to fast, the speed will gradually increase. Observe the change of heart rate until you feel that your body can't support it, and record the heart rate at that time (assuming it is set to B). Finally, we put on the heart rate belt, try our best to speed up the running, sprint until the body can't run at all, and write down the heart rate (suppose it is set to C). Your maximum heart rate should be the largest among A, B and C.
Maximum aerobic zone heart rate X= (maximum heart rate-static heart rate) X 0.85+ static heart rate.
The above calculation is the maximum value. Let's calculate another value:
Y= (maximum heart rate-static heart rate) x 0.65+ static heart rate.
The best effective fat-reducing heart rate is between X and Y, which means that when you keep running for 30 minutes at the effective fat-reducing heart rate, you start burning fat. The whole process needs to be gradual. At first, it can be gradually increased from 3 days to 5 days per week, and the time will gradually increase, from 30 minutes to 35 minutes, to 45 minutes, and then longer.
Sweating and panting until you run all over, but others can understand you. Your heart rate should be around 70% at the highest. If others can't understand what you are saying, the heart rate has risen to more than 75% in the cardiopulmonary function area.
I believe that everyone has a certain understanding of fat-reducing heart rate. When running, you might as well pay more attention to reducing the fat heart rate, which will make your exercise more effective and burn fat faster.