1, the problem of walking speed
Different speeds are suitable for different groups.
1. If you just want to walk slowly, it is recommended to do it at a speed of 4 km/h to 6 km/h. Walking slowly is generally suitable for relaxation exercises after exercise or pregnant women.
The speed of 2.6 km/h to 8 km/h is suitable for fast walkers. This speed is most suitable for friends who don't like running, or "lazy people" who just want to sweat but are not too tired. Moreover, this speed is also suitable for people with poor athletic ability to jog, which has a good effect on improving vital capacity.
The speed above 3.8 km/h is more suitable for groups who exercise regularly. For people who need to lose weight urgently, it is best to achieve this speed when doing aerobic running. It should be noted that if the physical condition is not suitable for people with high-intensity exercise, don't choose to run fast. Please exercise under the advice of a doctor or coach.
Intuitive significance of heart rate
Heart rate is a data that you must always pay attention to when running. This data can directly reflect your exercise state and the effect you can achieve.
1. There is a formula for calculating the optimal heart rate range of aerobic exercise: (220- age) ×60%/80%. For example, if you are 20 years old, your best exercise heart rate fluctuation is that your heart jumps from 120 to 160 per minute. In other words, running within this range is most beneficial to fat burning and cardiovascular system strengthening.
2. When running, remember never to let your heart rate exceed your maximum heart rate: 220- age. If it exceeds, please slow down immediately and let the heart rate return to normal rhythm to avoid accidents.
2. Exercise of burning fat
After last night's metabolism in the morning, the sugar in the body is exhausted. At this time, if you do exercise to lose weight, you will enter the stage of consuming fat to provide energy in advance, which can improve the efficiency of burning fat and get twice the result with half the effort. Girls who love beauty, don't stay in bed in the morning, seize the morning exercise time to give chubby a general cleaning.
What exercise do you do in the morning to lose weight? Morning is the beginning of the day, followed by a busy day's work. Proper exercise can clear your mind and improve your work efficiency. But if you do some strenuous exercise, your body will become exhausted and unable to cope with a day's work. Bian Xiao suggested that morning exercises should not be excessive, just do some simple aerobic exercise. Below, Bian Xiao recommends several weight-loss exercises suitable for morning exercise.
1. Morning exercises
If you think it's a waste of time to get up and change into sportswear to go outdoors, you can do a set of morning exercises in bed. Lie on your side, with your left hand bent to support your body and your other hand straight in front of you. Straighten your legs together, then lift your right leg to the highest point and then put it down. After repeatedly lifting the right leg 15 times, change to the other side and lift the left leg 15 times.
jogging
Some people like to run in the morning, go outside to breathe fresh air and bask in the sun. Jogging is a simple aerobic exercise, because oxygen participates in metabolism and the fat burning effect is very good. In addition, people's body temperature is low in the morning and their joints are not flexible. Bian Xiao suggested that you can slow down when running to avoid knee injury.
Ride a bike
If your company is not far from where you live, you can choose to go to work by bike. Riding a bike for an hour can consume 600~800 calories, and the effect of exercising legs and stovepipe is remarkable.
rope skipping
Skipping rope is not limited by time and space, and it is the best home exercise. Moreover, skipping rope is a whole-body exercise, which can exercise all parts of people. When skipping rope, don't jump too fast or too high, which will easily shake the joints.