There are many ways to exercise. But exercising to achieve different goals Use different exercise methods.
The general fitness goals are 3 main areas
1. Weight Loss Weight Loss slim, shapely body made Firm reduces fat and cellulite under the skin itself
2. Cardio and strength of heart health. Overall good Because the heart is an important organ that affects the overall function of other parts of the body.
3. Increasing muscle building Weight training.
In this article, I will discuss the first 2 items that many people often misunderstand. Understand the word heart rate or heart rate, which is very important for proper exercise. Heart rate Is the heartbeat per minute General exercise equipment, such as a treadmill, exercise bike There will be a heart rate monitor on the screen.
Our maximum heart rate is measured by taking the number 220 minus your age.For example, a 30-year-old has a maximum heart rate of about 190 beats per minute, but in normal conditions we have a heart rate of about 60-. 80 beats per minute, and we generally can’t beat as fast as our maximum heart rate. Because that means. The speed that the body can not stand. Or means So close to death. Exercise increases the heart rate, the more you work out, the higher your heart rate. So how important is the heart rate? The researchers categorized the exercise. With different heart rates And give different results.
A fat burn zone is a heart rate range between 50-72% of your maximum heart rate. For example, a 30-year-old has a maximum heart rate of 220-30 = 190 beats per minute, a fat burn zone is 95. -133 times per minute, researchers say Exercise that puts your heart rate in the fat burn zone or in the lower intensity, also known as Moderate exercise, causes the body to use fat. Get in better proportion.
A cardio zone is a heart rate range between 70-85% of your maximum heart rate.For example, a 30-year-old has a maximum heart rate of 220-30 = 190 beats per minute.The cardio zone is 133-161. Times per minute, researchers say.
Exercises that put your heart rate in the cardio zone or at higher intensity (higher intensity), also known as Vigorous exercise, cause your body to use carbohydrates. Get in better proportion And more importantly, will make the heart muscle stronger A lot of blood pumping And affect the reduction of fat clots And the circulatory system that is good But usually, we can spend less time exercising during the cardio zone because it is more difficult.
Our recommendations are In general, we should exercise. The heart rate is 20-30 minutes in the cardio zone and for people who want to lose weight and fat.
Exercise should keep your heart rate in the fat burn zone for at least 45-60 minutes, or alternate it for at least 45-60 minutes for a good overall effect. And exercise that affects the heart rate continuously, should be running, cycling, beating, aerobic, swimming.