How to determine your own fat burning heart rate range? Exercise is indispensable to lose weight, but many people will find that they are obviously exercising, but they may not be able to achieve the ideal weight loss effect. In fact, this problem occurs mainly because you have not reached the heart rate of burning fat. Let's follow me to see how to determine your fat burning heart rate range.
How to determine your own fat burning heart rate range 1 The energy consumed during exercise often comes from the heat generated by the burning of sugar and fat in the body. When the body mainly relies on burning fat for energy supply, the exercise intensity and heart rate reached at this moment are defined as "fat burning heart rate interval". When you exercise in this interval, about 50% of the calories come from the fat you burn. Increasing the intensity of exercise will reduce this proportion to 40%, which means that only 40% of the calories come from burning fat. If you aim at losing weight, then determine your heart rate range of burning fat and keep your heart rate within this range, which can burn fat to the maximum extent and achieve the goal of reducing fat and weight. The heart rate range of fat burning varies from person to person. Knowing your fat burning range can help you adjust your exercise intensity according to your heart rate.
Part 1: determine your fat burning range.
Calculate your fat burning heart rate interval according to the formula. There is a simple formula that can help you calculate the heart rate interval of burning fat. 100% is not accurate, but it can give you a rough and relatively credible reference range to help you make your own exercise plan.
First determine your maximum heart rate. If you are a boy, subtract your age from 220. If you are a girl, subtract your age from 226. Your fat burning heart rate ranges from 60% to 70% of the maximum heart rate (multiply your maximum heart rate by .6 or .7).
For example, a 40-year-old man's highest heart rate is 180, and his heart rate of burning fat ranges from 108 to 126 times per minute.
Buy and use a heart rate monitor. There are various heart rate detectors in the market, such as heart rate meters, heart rate wristbands, sports equipment with heart rate monitors built into chest straps or handles, etc. These monitors can help you determine your heart rate more accurately, and determine your fat burning heart rate interval according to your age, height and weight.
Using the heart rate monitor, you will be able to get a more accurate heart rate interval of fat burning. This is because the heart rate monitor can accurately measure your heart rate level during exercise, and then use the real heart rate information to calculate the heart rate interval of fat burning.
When many people use the heart rate monitor for the first time, they will suddenly realize that their exercise intensity is not as high as expected. Pay close attention to your physical condition during exercise, gradually improve your exercise intensity in a safe way, challenge yourself and explore your exercise potential.
Although many sports equipment (such as treadmills and elliptical machines) have built-in heart rate detectors, the heart rate measured by them is not 100% accurate.
A heart rate meter using a chest strap is slightly more accurate than a heart rate wrist strap and a heart rate watch. They are also usually relatively expensive.
Test the maximum oxygen uptake. Maximum oxygen uptake refers to the maximum amount of oxygen delivered to active muscles and used by muscles per unit time. The maximal oxygen uptake test can accurately record the body's ability to transport and utilize oxygen during exercise. This test requires participants to do extreme exercise on a treadmill or bicycle, while wearing a mask to breathe, and measure how much oxygen and carbon dioxide the athlete exhaled to determine the athlete's maximum oxygen consumption.
This information can be used to determine your heart rate level when burning fat to the maximum extent, and the calories burned in the fat burning zone.
The measurement of maximal oxygen consumption is considered to be the most accurate and reliable method to evaluate cardiopulmonary function. The maximum oxygen consumption test can be completed in gymnasiums, laboratories and private doctors' offices.
Use the "walk and talk" test method. This is the least technical method, and the measured heart rate interval of fat burning is not 100% accurate. This method requires you to keep talking during exercise, and determine whether you need to increase or decrease the intensity of exercise according to the fluency of your speech and the degree of breathlessness.
For example, if you can't breathe during exercise, you may need to reduce the intensity of exercise to maintain the "fat burning" interval. If you talk easily during exercise, it means that your exercise intensity is far from enough.
The exercise intensity required for the fat burning interval is that you can say a short word effortlessly during the exercise.
The second part: keep the exercise intensity of the fat burning interval.
Do all kinds of aerobic exercise. Choosing several kinds of moderate and high-intensity aerobic exercises, combined, can often achieve the best exercise effect. Especially when your exercise goal is to lose weight and fat, this is often effective.
Choosing moderate-intensity aerobic exercise and keeping the exercise intensity within the heart rate of burning fat in the body for half the exercise time can achieve good weight loss effect. Aerobic exercise includes jogging, cycling or swimming. However, everyone can have different choices.
At the same time, some high-intensity aerobic exercise is also added to keep the exercise intensity within the high-intensity range. Although this will exceed your fat burning heart rate range, it can increase total calorie consumption and promote cardiovascular health.
Compared with aerobic exercise, high-intensity exercise often consumes more calories. However, the calories consumed mainly depend on your exercise time and amount. Keeping the intensity of exercise within the range of burning fat will make it easier for you to exercise for a long time.
At the same time, do at least 150 minutes of moderate-intensity aerobic exercise every week.
Add some strength training. It is also important to add some strength training or resistance training to the weekly training plan. Can enhance muscle strength, improve the body's metabolic level, and achieve the effect of body shaping. Weight-bearing training is very important for reducing fat, which can increase muscle and enhance muscle strength at the same time.
Take at least two days a week to join strength training, with a total time of not less than 20 minutes.
Strength training includes weight lifting, isometric exercise (push-ups or pull-ups) and pilates.
Consult a professional fitness instructor. If you are interested in the concept of fat burning heart rate interval and want to know how to make better use of this information, you can consult a professional fitness instructor. They will help you determine the heart rate range of burning fat and make an appropriate exercise plan accordingly.
Tell your fitness instructor your fitness goals. Do you want to lose weight or gain muscle? This will help them make a suitable fitness plan according to your needs.
At the same time, ask them what you should do to make full use of the fat burning heart rate interval and achieve the best exercise effect.
skill
Many fitness centers can test the maximum oxygen consumption, but most tests are charged.
Note that although most of your energy comes from burning fat in the "fat burning heart rate interval", the total amount of burning fat is less than that of high-intensity exercise.
Buy a heart rate monitor. It can not only help you measure the heart rate interval of burning fat, but also monitor the heart rate during exercise in real time, and help you adjust the exercise intensity to reach the heart rate interval of burning fat.
Whether your ultimate goal is to lose weight, gain muscle or improve heart and lung function, it is best to consult a professional and ask a personal trainer to help you make a suitable fitness plan.
warn
Before you start fitness, please ask the doctor to check your body and fitness plan. Remember, if you feel dizzy, dizzy or painful during exercise, you should stop exercising immediately.
How to determine your own fat burning heart rate interval 2. Fat burning exercise needs to meet the following three necessary conditions:
1, the heart rate during exercise should reach the heart rate of moderate and low intensity exercise;
2. Exercise should last for more than 20 minutes;
3. Exercise of large muscle groups;
Then, according to the maximum heart rate, divide several exercise intervals:
MHR(50~60%) is a light fat burning exercise-helping to warm up or help to restore and improve metabolism.
MHR(60~70%) low intensity-fat burning exercise-increase metabolism, fat metabolism ... weight control.
MHR(70~80%) moderate-aerobic/fat burning exercise-moderate intensity training to improve aerobic capacity ... recommended heart rate for fat burning exercise
MHR(80~90%) high-intensity aerobic exercise-improve lactic acid tolerance and enhance high-speed exercise endurance.
MHR(90~ 100%) maximum heart rate-increase the maximum punching speed, strengthen the neuromuscular system ... excellent athletes or physical conditions.
Pay attention to the understanding and understanding of these common sense, then we can achieve better results in the process of helping ourselves lose weight and ensuring good health through exercise. Moreover, everyone should pay more attention to these common sense problems of sports health care, because this can better exercise and keep fit.