Weight loss is probably a headache for the world. Aerobic exercise is recognized as the best way to lose weight. Aerobic exercise does not refer to a variety of aerobic exercises. There are endurance sports such as running, cycling, swimming, and skipping. It sounds boring. Maybe you have practiced it, perhaps because the effect is not what you expected or Because of the constraints of conditions and time, they did not persist in the end. It is not that these aerobic exercises have no effect or are not suitable for you. Generally speaking, unless there is a special disease, aerobic exercise has a very good effect on improving cardiopulmonary function and reducing fat for everyone. The key is: based on their own physical fitness Conditions, and choose the type of aerobic exercise according to your sports interest, and pay attention to a few points of aerobic weight loss, get the right aerobic exercise prescription.
1 . Heart rate
This is the most direct measure of the effect and intensity of aerobic exercise. Many fitness machines in the gym now consume calorie (heat) counts. However, in fact, such counting is generally very different from the actual consumption. The catabolism of fat is a series of complex biochemical reactions, and the heart rate reflects the sympathetic excitement. Sympathetic nerve stimulation promotes the secretion of a series of lipolytic hormones, which activates lipolytic enzymes and stores them in fat cell tissues. The fat is decomposed into free fatty acids and glycerol, and the fatty acids can be decomposed into carbon dioxide and water and release a large amount of energy under the condition that the oxygen supply is sufficient.
So how many heart rate or strength can be effectively reduced to weight? It should usually be 60%-75% of the maximum heart rate (MHR=220-age). That is to say a 30-year-old friend, the maximum heart rate is 220-30=190. Then 190 × 60% = 114,190 × 75% = 145, that is, the heart rate maintained at 114 ~ 145 exercise is effective and safe. Since the maximum heart rate is an estimate of the limit of the heartbeat based on physiological conditions, the actual intensity should be suitable for people, and for beginners it can usually be maintained at 60 to 65% MHR. If you pursue high intensity regardless of your physical condition, it will be detrimental to your health.
2 . time
According to the study of American sports medicine, 15 minutes before aerobic exercise, muscle glycogen is used as the main energy source, and fat supply begins to start 15 to 20 minutes after exercise. Therefore, aerobic exercise is generally required to continue for more than 30 minutes. There is a problem. Does everyone have such basic physical fitness when they exercise for 30 minutes or more with high intensity, such as 65% MHR? Let us first look at the concept of how to exercise for 30 minutes while maintaining high intensity such as 65% MHR. The adult women's 800 meters and men's 1500 meters long-distance running can generally reach the required heart rate. Most people should have such an experience in physical education. Its compliance time is 4 to 5 minutes and 6 to 7 minutes, respectively. So it means that 6 to 8 kilometers of moderate speed can reach 65% of MHR aerobic exercise for 30 minutes.
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