So for weight loss, is the greater the exercise intensity, the better and more effective?
The stronger the drug effect, the greater the side effects, the greater the exercise intensity and the higher the probability of injury. When the exercise intensity continues to exceed the maximum exercise heart rate, not to mention the probability of muscle ligament joint injury, even the probability of sudden death will increase greatly.
Therefore, we must first know our maximum exercise heart rate, and then adopt different heart rates according to different exercise purposes.
Maximum exercise heart rate, simple method is 220- age. If you think this data is not accurate enough, you can bring a heart rate meter, fully warm up and run around the innermost track of the standard playground for 4 laps, that is, 1600 meters, and run with all your strength. You can use this average heart rate as your maximum exercise heart rate.
We use heart rate to distinguish high, medium and low exercise intensity.
1, high intensity is generally 95- 100% of the maximum heart rate, that is, the engine runs at full power, which generally appears in intermittent running, HIIT and other sports. Lao Wang very much does not recommend running with high heart rate for a long time, because it will kill people, really.
You can look at the cases of sudden death in marathon in previous years, which are basically in the final sprint stage. At this time, many people are in a state of high heart rate for a long time with a last-ditch mentality, which will stimulate many hidden diseases that are not exposed at ordinary times, and the serious one is sudden death.
Running with high intensity and high heart rate is only suitable for those who have a good sports foundation and know their body very well. Cooperate with high-intensity training to improve running performance, or break through the weight loss platform.
2. There is an original heart rate formula corresponding to the heart rate of low-intensity exercise.
(170- age /2). There is a popular running method called MAF 180. Its principle is to run according to the heart rate of (180- age), which is actually a typical low heart rate running method. Many people will think that this running speed is too slow and a little too easy. Then you can control your heart rate between (180- age) and (170- age /2).
Generally speaking, long-distance training (LSD) is basically running at a low heart rate. The basic principle of LSD is to run slowly, which will keep the heart rate in a comfortable low range, so it can continue effortlessly. Therefore, it is also a very suitable running method for losing weight.
So, if you want to lose weight, you should adopt a low heart rate running mode and run slowly. The longer you run, the better your weight loss will be.
3. The concept of center rate is broader.
Everything from low heart rate to maximum heart rate can be said to be heart rate, and the rhythmic running that runners often say is a typical heart rate running. The distance the heart rate runs should fluctuate between low heart rate and high heart rate. Target population: people who improve their speed, endurance and lactate threshold.
Finally, there is actually a mixed heart rate running, that is, a free combination of various heart rates, which can be freely combined according to your own hobbies, such as Tolek running.
Therefore, running with low heart rate is the best way to lose weight, because people with low heart rate will be more comfortable, and run longer and farther, and the amount of fat involved in energy supply will accumulate in large quantities, thus achieving the effect of changing from quantitative to qualitative.
Running with low heart rate simply means running slowly, so slow that you can talk and run for a long time, so slow that fat can continue to burn and so slow that the proportion of fat metabolism in the body can increase. A habit that can make your body burn fat can increase the proportion of fat energy supply and give you strong energy in long-term endurance exercise.
Pay attention to these five details when exercising to lose weight.
1, develop regular exercise time
Whether you choose to exercise in the morning, noon, afternoon or evening, you must have a scientific and regular exercise time and habit. There are several points for attention in the choice of exercise time: first, don't exercise on an empty stomach in the morning; Second, exercise at noon should be carried out after meals 1-2 hours; Third, if the afternoon exercise is between 16:00- 19:00, pay attention to supplementing appropriate carbohydrates; Fourth, if you choose to exercise at night, don't eat after 2 1: 00 in the evening, and don't exercise too hard, so as not to affect your sleep.
2. Combination of anaerobic exercise and aerobic exercise
Aerobic exercise and anaerobic exercise are not antagonistic exercises, but they have different weight loss effects. If you want to get the best weight loss effect, the coach suggests that you do aerobic exercise and anaerobic exercise at the same time. Aerobic exercise can consume body fat and exercise basic physical strength. Anaerobic exercise can increase skin elasticity and enhance muscle strength. In addition, anaerobic exercise can make us develop a constitution that is not easy to gain weight.
3. Warm-up before exercise is particularly important.
Warm-up is a very important part of exercise, the purpose is to make the body move. Don't think that warm-up is a waste of time or energy, because after warm-up exercise, muscles will be stretched better to avoid muscle fatigue and injury.
4, exercise must pay attention to the knee joint.
Some people like running, but if the weight base is large, the bearing capacity of knee joint and ankle joint will increase accordingly, which is prone to ankle joint swelling and pain, knee joint inflammatory pain and so on. Therefore, for children's shoes with a large weight base, it is best to choose swimming, strength riding, aerobic exercise in water and other sports that can better protect the knee joint.
5, overload exercise is not desirable.
Some people increase the intensity of exercise from the beginning in order to speed up weight loss, which may not be good. In order to lose weight successfully, we must adjust the exercise time and intensity according to our health, physical strength and exercise proficiency. In the first few weeks of exercise, beginners or people who don't exercise for a long time should relax their stiff muscles through simple exercise. Generally speaking, it is more appropriate as long as you don't feel tired the next day.
Weight loss exercise
go for a walk
You can often take a walk after dinner when you have time. Taking a walk after dinner is also a very enjoyable thing. Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.
swim
Swimming is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak. Swimming consumes 175 calories every half hour.
hula hoop
Shaking the hula hoop is a full-body exercise, which can achieve the effect of slimming, but the exercise time must be long enough. Because the strength of hula hoop shaking is not very strong, only when the movement is prolonged.