In order to achieve the effect of fat loss, some friends are particularly "ruthless" to themselves during exercise, and pursue the feeling of rapid heartbeat, but they do not know that high heart rate will cause sports injuries to the body.
Therefore, we must pay attention to and adjust our heart rate during exercise, which can not only ensure our sports safety, but also effectively control the exercise intensity, so as to achieve the purpose of exercise and **.
How do I determine the intensity of my exercise by heart rate zones?
To judge the intensity of exercise, we first understand our maximum heart rate, which is currently a popular theoryThe maximum heart rate is calculated as follows:
Maximum heart rate = 220 - age
With the above formula, we can divide it into 4 training intensities according to heart rate:
01 Low-intensity training
The low-intensity heart rate range is 50-60 of the maximum heart rate.
In general, a few minutes of low-intensity training before each workout session is done to prepare for the intensity of the exercise that follows.
02 Moderate intensity training
The moderate-intensity heart rate zone is 60-70 of the maximum heart rate.
For people who improve cardiopulmonary fitness or lose fat, aerobic exercise in the moderate-intensity heart rate zone is recommended.
To reduce health risks, it is recommended to do at least 150 minutes of moderate aerobic exercise per week for more significant results.
03 High-intensity training
The high-intensity heart rate zone is 70-85 of the maximum heart rate.
Training will be more strenuous but burn more calories, and aerobic exercise in this heart rate range can increase the maximum oxygen uptake and lactate threshold at a reasonable exercise intensity.
04 Maximum intensity training
The maximum intensity heart rate range is 85-100 of the maximum heart rate.
At this point, you're in a state of all-out exercise, such as sprinting at all out or doing very high-intensity interval training.
We can base it onIn 2017, the General Administration of Sports of China issued the "National Fitness Guide".Monitor changes in heart rate, breathing, and self-perception during physical fitnessAs a reference for judging your heart rate during exercise:
It is recommended to start training at a low intensity and stop immediately if you feel unwell.
What is the optimal fat-burning heart rate?
In general, moderate-intensity training, which is 60-70% of your maximum heart rate, is the best way to burn fat.
Human exercise scientists have found the secret of making fat burn more through exercise experiments: the human body is involved in energy supply at the beginning of exercise, and with the increase of exercise time and exercise intensity (exercise intensity reaches 60% of the maximum heart rate), the proportion of fat energy supply will continue to increase, but when the maximum heart rate is 70%, the proportion of fat energy supply begins to decline again, so keeping it at the maximum heart rate of 60% 70% is the best fat-burning heart rate zone for our body, which is also the heart rate zone division of moderate-intensity exercise.
Fat-burning heart rate is a range that has a lot to do with ageKeeping your heart rate within a reasonable range during exercise not only burns fat, but also protects your heart.
The heart rate is higher than the fat-burning heart rate during exercise
Will calories be burned more?
When a certain exercise intensity is reached, the rate of fat metabolism is relatively stable and does not continue to increase. Therefore, as mentioned above, it is recommended that you maintain the intensity of the optimal fat-burning heart rate, which is 60-70% of the maximum heart rate, during exercise.
Exercising too vigorously can lead to an abnormally high heart rate, and symptoms such as paleness, fatigue, shortness of breath, and palpitation are likely to occur. If the heart rate continues to increase during exercise, it may also cause adverse effects such as electrolyte disturbances, arrhythmias, coma, or syncope. If you experience any discomfort during exercise, stop exercising immediately.
In addition, when the heart rate of exercise is high, the body's energy will be greatly consumed, and the time and intensity of exercise will be relatively weakened, reducing the effect of fat burning.
Exercise heart rate and exercise intensity, exercise nature, energy metabolism, oxygen consumption, lactate accumulation, muscle fatigue and the required recovery time are closely related.
Knowing your heart rate in time allows us to better grasp our own condition, adjust our state at any time, and avoid sports injuries.
At the same time,When exercising, you must not pursue "panting" and "high heart rate", as multiple moderate-intensity exercises will be more effective than long-term high-intensity training, training at too high intensity will lead to an increased risk of exercise.