1 Exercise should reach the exercise heart rate of moderate and low intensity.
This low-intensity exercise with a heart rate lasts for more than 20 minutes.
This kind of exercise must be a large muscle group exercise, such as jogging, swimming, aerobics and so on.
Attachment: formula for calculating the heart rate of moderate and low intensity exercise:
(220 years old) *60% ~ (220 years old) *80%
Take a 20-year-old man as an example. The heart rate of moderate and low-intensity exercise is (220-20) * 60% ~ (220-20) * 80% = 120 ~160 times, that is to say, his heart rate of moderate and low-intensity exercise is per minute/kloc-0.
(zt is from boohee.com)
Expert comment: To achieve better weight loss effect, the heart rate should be raised to the highest and lowest safe heart rate range during exercise. If the heart rate does not reach the minimum heart rate, it means that the amount of exercise is too small and the intensity of exercise is not enough, which needs to be increased and improved; If the maximum heart rate is exceeded, the exercise intensity is too high and needs to be reduced. The calculation formula is: minimum heart rate = safe heart rate × 60%; Maximum heart rate = safe heart rate × 90%; Safe heart rate = 220- age. For friends who exercise to lose weight and keep fit, it is enough to be close to the lowest heart rate during exercise. Such exercise intensity can not only achieve the goal of losing weight, but also play a good role in enhancing the functions of cardiovascular system and respiratory system.
(zt comes from Qianlong. com)
See if skipping and running reach the above data, and you will know.
Generally speaking, you can lose weight. If it is a large amount of exercise, but the intensity is not high, it will generally not make the legs thicker.