Gym with aerobic exercise to lose weight

Weight loss is a headache for the world.

Aerobic exercise is recognized as the best health weight loss method. Aerobic exercise is not only the various yangcao, jogging, biking, swimming, rope skipping, and other endurance sports.

Sounds pretty boring, you may have been said, perhaps because the effect is better than you expect or conditional, time constraints, and finally did not insist.

Results, or fat!

Not these aerobic exercise did not effect or not suitable for you, as a general rule, unless there is a particular disease, aerobic exercise for everyone to improve heart and lung function and fat loss have very good results.

The key is to be based on their original physical conditions and according to their own interest to choose the type of aerobic exercise and weight loss to aerobic points for your own design an aerobic exercise prescriptions, because only you know the body.

First, let's understand some essential concepts as well as the physiological knowledge, this is for your own design is an important prerequisite for oxygen prescription.

1. heart rate

This is the determination of aerobic exercise and strength of most direct indicators.

Now many gym fitness equipment have calories (energy) count. But in fact this count generally and the actual consumption of the great differences and heat consumption and fat consumption is no constant proportions.

Fat catabolism is a complex series of biochemical reactions, and heart rate reflects the sympathetic nervous excitement, the sympathetic nervous excitement for a series of secretion of lipid solution to hormones activation grease Hydrolase, stored in the fat tissue, fat decomposition for free acid and fatty glycerine, the oxygen supply of adequate conditions, can be broken down into carbon dioxide and water and release large amounts of energy.

So how many heart rate during exercise or reached that strength to effectively lose weight? should normally b

e at maximum heart rate (MHR/220-your age) of 60%-75%. That is like a 30-year-old friend, maximum heart rate is 220-30 = 190.

The 190 x 60% = 114 ~ 190 × 75% = 145, that is, the heart rate maintained at around 114 ~ 145 training is effective and safe.

Because of the maximum heart rate is a physiological condition of heart-based limit values, hence of estimating actual strength to people and should, for learning, can usually be kept at 60-65% MHR. If, regardless of their physical condition in blind pursuit of high-strength, will be detrimental to health.

2. time

According to the United States sports medicine research, aerobic exercise, for the first 15 minutes from muscle glycogen as primary energy supply, fat for energy in motion after 15-20 minutes before it starts, so generally require aerobic exercise for 30 minutes, then a problem has occurred, while maintaining high strength as 65% MHR easy exercise 30 minutes or more, everyone has such a physical basis?

Let us first look at maintaining high strength as 65% MHR exercise 30 minutes is how concepts.

Adult women's 800 m and men 1500 meter run General can meet the requirement of heart rate, most people in physical education, should have had this experience. Compliance times for 4-5 minutes and 6 to 7 minutes. So that is medium-run 6 to 8 km before reaching 65% MHR 30 minutes of aerobic exercise.

I believe that most of the non-movement of population does not have the physical quality.

If you just stick to accomplish such strength and time of aerobic exercise, it may cause the body fatigue. Many skip aerobics friends may have had this experience: go jump drills, skinny, too tired to die the next day, work no spirit, soon gave up, and then will revert to the previous state of the body.

So don't just bring research findings to pulled out of context as aerobic exercise prescription of premise, because research is only the average statistical measurement, muscle glycogen can

supply 15 minutes depending on each of them stocks, which was mentioned in the text of the lipid hydrolysis process as you can see the so-called fat for energy in aerobic exercise 15 ~ 20 minutes after the start, simply reflects the fat solutions for energy of biochemical reaction time, fat not like muscle glycogen can be directly to the body for energy, and this response time depends on each person's physiological conditions.

So time to progressive and continuous movement of time reflects the body endurance, and endurance of the increase is not likely to pass one or two movements reached, of course, the movement was too short and do not achieve weight loss goal, because only the body of the fatty acid oxidation power consumption up to further promote more fat decomposition.

With the ultimate aim of achieving weight loss.

So how do you resolve this conflict problems, I suggest physical bad but more fat friends just started to aerobic training, the use of intermittent exercise method, high heart rate (strength) continue for some time, until you start to feel fatigue after gradually turned into some relaxation or slow motion.

To maintain a relatively fast heart rate (moderate), until the physical recovery heart rate again to high (high intensity), I do not agree with the great fatigue also adhere to the campaign, this exercise will power, but a step-by-step approach is better, it will not let you in a tired after exercise, unable to face the next day's work.

With progressive movement for 45 minutes to 1 hour, the weight loss effects will not last exercises.

Of course, interval training is a transitional training method, the final destination or enable you to easily complete 30 minutes or more for high-intensity aerobic exercise, which aims not only to lose weight, your endurance and heart and lung function has been greatly improved.

(Practice edi

ting: Tran Hung Wong)