Calculation method: First calculate the fastest heartbeat, using 220- your age = your fastest heartbeat, and if you are 40 years old, it is 220-40= 180. Then 180 is the fastest heartbeat you can load, and then the heartbeat that is most suitable for reducing fat should be 60%-70% of the fastest heartbeat.
Then it is concluded that the most suitable heartbeat for 40-year-old people is between 108- 126, which is basically equal to the fat-reducing effect after aerobic exercise 15 minutes.
At present, I have a basic understanding of fitness and weight loss. Aerobic exercise must be controlled for at least 20 minutes to lose fat. There is a simple reason. Twenty minutes ago, the body consumed sugar first, then fat, and then entered the process of reducing fat.
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Matters needing attention in aerobic training
Self-feeling is an important index to master the amount and intensity of exercise, including mild shortness of breath, feeling a little heartbeat, slight fever all over the body, reddish complexion, sweating, etc., indicating that the amount of exercise is moderate; If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit.
If the heart rate is far from the "bull's-eye rate", it means that your exercise can't achieve the purpose of strengthening your physique and endurance, and you need to add more.
Post-sickness is an uncomfortable feeling after exercise, and it is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon.
If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise, and the next exercise will be reduced.
Baidu encyclopedia: aerobic exercise