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How much heart rate can burn fat effectively during running?

Four seas network: with the improvement of people's quality of life, the improvement of food requirements. Obesity is getting closer to us. The number of obese people is also increasing. Even some children who are still growing up are in the stage of obesity. Obesity not only has an impact on their appearance, but also causes some diseases inside their bodies. Because obese people themselves will cause high blood pressure, or heart disease and other complications, so let's find out when the heart rate of running is the most fat reducing.

To lose fat, you have to measure your heart rate. The formula of heart rate is 220-15 (age = 205), which is your maximum heart rate. The heart rate of fat loss should be controlled at 65% - 75% of the maximum heart rate, that is to say, the heart rate of your running should be controlled within the range of 135-155 in one minute. Do aerobic exercise 3-4 times a week for 35 minutes each time. Don't worry too much about the speed. Just fit the speed of your heart rate. As your cardiorespiratory function improves, your aerobic ability will naturally strengthen, and the speed will definitely need to be accelerated again.

Not all aerobic exercise consumes fat. At the beginning, energy acquisition starts with glycogen, which is the simplest and most convenient way. After 15-20 minutes, the glycogen level dropped a lot. At this time, the body began to use fat to obtain energy for sports through more complex and time-consuming ways. That's why it takes a long time of aerobic exercise to lose weight.

First of all, there is a sequence of calories burned by the human body. The first consumption is sugar (carbohydrate), mainly from staple foods such as rice and flour. After these consumptions, the body starts to use the spare resources, and then starts to consume fat.

Therefore, long-term aerobic exercise is an effective way to reduce fat, and how long it will last will have an effect. Most of the data are written in 20 minutes to 40 minutes or more. Generally speaking, you'd better run for about half an hour. That is to say, the duration of aerobic exercise is the key to the effect of fat reduction. Of course, you should also maintain a certain exercise intensity (i.e. heart rate), otherwise it will become a walk.

In an article by sports physiologist Jason R. Karp entitled "improving your running quality by training your heart rate", he pointed out that the systolic rhythm of your heart is not only the easiest but also the best way to understand your running intensity. The fluctuation of your heart rate is predictable when you run, so you can use it as a reference tool to estimate the intensity of your run.

Running heart rate when the most fat loss, only need to continue in the range of 130 years old per minute can achieve the effect of fat reduction, but every week is to insist on three to five times of exercise, but the speed does not have to be particularly fast.