Mystery of oxygen weight loss
02.04.14 / Uncategorized / Author: admin
Mystery of oxygen weight loss
weight loss is probably a headache problem all over the world. Aerobic exercise is recognized as the best healthy weight loss method . Aerobic exercise is not only refers to all kinds of aerobics, and running, cycling, swimming, rope skipping and endurance sports project, sounds boring, you may have the desired effect, perhaps because as you or conditions, time limit, finally did not adhere to the. The results of it, or fat!
is not the aerobic exercise has no effect or not for you, generally speaking unless there is a special disease, aerobic exercise for everyone to improve lung function and reduce fat has a very good effect, the key lies in: to their own physical condition and the interest based on, according to their choice of aerobic species there are several points, as well as to the attention of oxygen weight loss, designed an aerobic exercise prescription, because the body only oneself know best.
first of all, let us understand some basic concepts necessary and physiological knowledge, this is the important premise of aerobic prescription design for yourself.
The
1. heart rate
this is the most direct indicator determination of aerobic exercise and strength. Now the gym fitness equipment has consumed many Kaluri (heat) count. But in fact this count are generally with the actual consumption is very different, and calories and fat consumption are not constant proportion. Fat metabolism is a complex series of biochemical reactions, and the heart rate is a reflection of the sympathetic nervous excitement, the excitement of sympathetic promoted a series of lipolytic hormone secretion, and activation of the lipolytic enzyme, stored in adipose tissue lipolysis in free fatty acid and glycerol, and fatty acid in the oxygen supply sufficient conditions, can be broken down into carbon dioxide and water and release large amounts of energy.
then the movement to many heart rate or effective weight loss intensity can? Should normally be at maximum heart rate (MHR/ 220 – your age) of the 60%75%. That is to say as a 30 year old friend, maximum heart rate is 220 – 30 = 190. 190× 60% = 114 ~ 190× 75% = 145, namely heart rate maintained at 114 ~ 145 of exercise is safe and effective. Because the maximum heart rate is estimated based on a physiological condition heartbeat limit value, the actual strength and the appropriate person, for beginners usually can be maintained at 60 ~ 65%MHR. If in spite of his body condition blindly pursue high strength, is not conducive to health.
2. time
according to the America sports medicine, aerobic exercise 15 minutes before, the muscle glycogen as the main energy supply, the fat during exercise after 15 ~ 20 minutes before the start, so generally require aerobic exercise for 30 minutes or more, then the question arises, easy movement for 30 minutes or longer in maintain high strength such as 65%MHR, everyone has the basic fitness so? Let us look first at the high strength such as 65%MHR is > 30 minutes of exercise
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