To lose weight, do not have to run! The intensity of the workout determines its success. However, you need to choose the level of intensity, depending on what you want to achieve.
In sports, there is a formal representation of the four intensity levels, each of which bears absolutely certain results.
The levels of intensity
Muscular endurance
- An aerobic energy supply method using a body fat as fuel;
- Developing cardio-respiratory system;
- is used for Fat Burning body.
Strength endurance
- Aerobic-anaerobic, uses fat and glycogen, the muscles and the liver;
- Developing cardio-respiratory system, the ability of muscles to perform long time load power orientation of medium intensity;
- is used for Fat Burning body with the simultaneous study of muscle tone, their relief.
Muscle volume
- Anaerobic energy supply at the expense of muscle glycogen and liver;
- Develop muscle size, to a lesser extent - muscle strength.
Muscle strength
- Anaerobic energy supply at the expense of muscle glycogen;
- It develops muscle strength gains.
All intensity levels differ radically from each other biochemical processes involved and the results. To determine the exact intensity effective workout laboratory used many special techniques. In life, everything is very simple - suschestvut formula by which any person is able, without special equipment to choose for themselves the necessary training method.
The most easily accessible way to monitor the current state of the body is the control pulse. For our purposes we will not even discuss options such pulse, the rhythm of his or fullness. We are only important in heart rate during the exercise.
Let me not bore you with abstruse explanations - what, why yes - but just give you advice - how to make you doing cardio or any other cardio load, all the same lose weight ! And to lose weight it is due Fat Burning And not only water or muscle.
So, to use fat as a fuel during exercise we need a level of intensity - the lowest - Muscular Endurance . It really is the lowest intensity! At this level of your heart rate is within 65-75%. This is called the aerobic heart rate zone. I do not even think about what it means! Just take a calculator and count on the formula below.
In the world of professional fitness training intensity is measured Karvonen formula. Scientific precision, it has not. Nevertheless, the results are close to the life of the formula.
Heart rate during training = (maximum heart rate - resting heart rate) x intensity (percentage) + resting heart rate.
(Maximum heart rate = 220 minus your age, heart rate at rest, ideally measured in the morning without getting out of bed for a minute. It can be in a sitting position after at Mee than a five-minute rest)
Suppose a woman 30 years old wants to know how she needs to exercise heart rate to the intensity of the load was 75%. Her resting heart rate is 60 starts counting.
220 - 30 = 190 (the maximum heart rate for this woman, because she was 30 years old)
190 - 60 (resting heart rate) = 130
130 x 75% = 97.5
97.5 + 60 = 157.5
Thus, its heart rate during a workout with an intensity of 75% of the maximum amount of about 158 beats per minute.
You can convert this formula so that it showed the intensity required:
The intensity of the (percentage) = (heart rate during exercise - resting heart rate) / (maximal heart rate - resting heart rate).
If you are far from being athletic, aerobic exercise, start with 30 minutes of walking at an intensity of 50%.
You can easily check whether the aerobic load gets people, if you ask him to talk without hindering movement. At this level, the intensity of a person should be enough oxygen and movement, and unemotional brief conversation. Since "Aerobic" means "with the presence of oxygen." If oxygen is not enough to talk, and the man gasps and chokes and go astray strained inhales, it means that the load has passed the upper level of the pulse, and now it is no longer aerobic and among energy substrates used in this point, there is no fat.
Given the lack of oxygen used by the liver glycogen and muscle, not fat!
This is a very common mistake - to believe that the faster you run, the more fat will burn ...
To lose weight from fat - DO NOT RUN!
Love yourself!
Yours faithfully,
Natalya
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