Generally speaking, moderate exercise that reaches 60% to 70% of the highest heart rate (that is, 220 MINUS a person's age) has the best effect of reducing fat. In exercise, 40% of energy consumption comes from fat and 60% is carbohydrate. If you want to exercise cardiopulmonary function, you need to do strenuous exercise with a maximum heart rate of more than 70%. At this time, 90% of energy consumption is carbohydrate and 10% is fat.
Extended data
How to exercise cardiopulmonary function
Aerobic exercise can exercise cardiopulmonary function. Generally speaking, moderate exercise with the highest heart rate of 60% to 70% (that is, 220 MINUS a person's age) has the best fat-reducing effect;
40% of energy consumption in exercise comes from fat and 60% is carbohydrate. If you want to exercise cardiopulmonary function, you need to do strenuous exercise with a maximum heart rate of more than 70%. At this time, 90% of energy consumption is carbohydrate and 10% is fat.
For example, obese people need to exercise to lose fat. Although strenuous exercise consumes a lot of calories, it is not suitable for rushing to do too strenuous exercise at first, because their cardiopulmonary function can't cope; Or it is necessary to reduce fat through moderate exercise and improve the basic cardiopulmonary function, and then gradually lose weight, so as to enhance the amount of exercise, exercise cardiopulmonary function and further improve the effect of reducing fat.
Most people don't know what level of their cardiopulmonary function is, so before starting proper exercise and gradually improving their cardiopulmonary function, they must carry out cardiopulmonary function tests to evaluate their physique and physical condition.
Strengthening cardiopulmonary function can effectively prevent the occurrence of heart disease, and regular, continuous and rhythmic exercise is the most effective; As for big sports, such as weightlifting, it does not promote cardiopulmonary function. Exercise that can promote cardiopulmonary function can be roughly divided into three categories:
First, it is the most effective exercise with a certain amount of exercise, such as cycling, swimming, climbing stairs, jogging, brisk walking and mountain climbing. Three or four times a week, 30 minutes each time, such exercise will have a good effect.
Second, although the exercise is not intense, it is still an optional exercise. Three to four times a week, each time for more than 30 minutes, can still promote cardiopulmonary function. For example, walking at a medium speed, tennis, basketball and so on.
Third, the exercise should not be too intense and lasting. Although the promotion of cardiopulmonary function is limited, it can still improve muscle tension, reduce mental stress and consume excess calories.
Among them, gardening, housework and dancing with low exercise can reduce the incidence of heart disease as long as they can be done continuously every day.
Although there are so many exercises to choose from, some heart patients still have some worries about exercise. It is often reported that someone died of a heart attack while exercising. This is caused by excessive exercise.
People who don't exercise for a long time need to follow the way of gradually increasing the amount of exercise. Only in this way can we reduce the danger of sports and get the maximum benefit from sports.
References:
Cardiopulmonary function. Baidu baike