Heart rate of burning fat: 60- 100 times per minute.

The difference between the two kinds of exercise: fat burning exercise is the exercise in which aerobic exercise starts to burn fat at a certain time.

Aerobic exercise:

Refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance.

The relationship between aerobic exercise and heart rate;

Key parameters:

Maximum heart rate: MHR 220-your age, minimum heart rate, usually measured in the morning.

Reserve heart rate: that is, the maximum heart rate-minimum heart rate, that is, the heart rate range of aerobic exercise should be minimum heart rate+reserve heart rate × 50%-60%?

Heart rate of exercise endurance: the range is minimum heart rate+reserve heart rate × 60%-70%.

Association:

Because the maximum heart rate is an estimate of the heartbeat limit based on physiological conditions, the actual intensity should be suitable for people, and novices can generally keep it at 60 ~ 65% MHR. If you blindly pursue high intensity regardless of your physical condition, it is not good for your health.

Extended data:

Aerobic exercise effect ranking

1, swimming

Sports advantages: swimming needs to overcome the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Swimming in cold water consumes a lot of calories and is an exercise with remarkable weight loss effect.

Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.

Exercise cycle: 3~4 times a week, 30~60 minutes each time.

Heat consumption: about 650 kcal/hour

Step 2 jog

Benefits of exercise: improve the quality of sleep. Through running, the blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved. Improve heart function, long-term jogging can slow down the quiet heart rate and increase the elasticity of blood vessel wall; Decompression and jogging can relieve tension and anxiety and are good for health.

Suitable for people: people who need to relieve stress, sub-health and prevent cardiovascular diseases in order to lose weight.

Exercise cycle: 3~4 times a week, 40~60 minutes each time.

Heat consumption: about 650 kcal/hour

3. Bicycle

Benefits of exercise: delaying brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running.

Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.

Suitable for people: people with severe overweight, cervical spondylosis and lumbar disc herniation.

Exercise cycle: 3~4 times a week, 40~60 minutes each time.

Heat consumption: about 420 kcal/hour.

Baidu encyclopedia-aerobic exercise