If you want to lose weight follow your pulse
Running, swimming, weights we use every day … And quite often the sole purpose lose weight. But shed sweat does not guarantee the thin waist. You can listen in your heart. In the literal sense!
Exercise should be carefully dosed and it complies with the rhythm of the heart. The result of each training largely depends on the frequency of cardiac cuts – put in simple words by heart rate. Experts divided range the pulse (from a resting state to the maximum possible load) of 5 areas, each of which has its rules. In a body is supplied with power at the expense of accumulated fat and weakens a person and another – at the expense of glycogen, ie Endurance training is not to reduce weight. And at last, extreme area if we act recklessly and too hot, can very easily get even heart attacks. Area boundaries are calculated difficult because it required a professional approach. But their approximate calculation can help you not make mistakes, not only will not lead to weight loss, but will also harm your health.
The maximum rate is given by: Rmax = 220 – V (V is like your age).
Let’s trace the characteristics of the five areas. H would need to know before the pulse, to define its purpose and only then to start training.
1. Zone of low load, rehabilitation
0.5 to 0.6 Rmax
Health:
You can easily maintain a conversation, unable to be in use, the load is light, without effort.
This is the most comfortable training area in which slowly but surely strengthen your heart and increase your muscle mass. Calories burned also, but for this purpose have to train continuously. The load in this area is suitable for rehabilitation and treatment programs – after trauma in higher weight and cardiovascular problems.
Tip:
In this area must take place:
• most of the exercises if you are a beginner or have health problems
• 10-15 minute warm-up before serious training
Relevant activities: stretching, yoga, walking, Pilates, some dance lessons.
Pros and cons
+ Safe;
+ Accessible to people of all ages and levels of training;
+ Increased muscle mass;
+ Is lowered blood pressure and cholesterol;
+ Training is the heart.
- Does not affect the strength and resilience;
- Almost does not burn fat;
- Does not contribute to the formation of the figure.
2. Area of moderate workload and fat burning
0.6-0.7 Rmax
Health:
You can swap 1-2 words but to speak and to train you both too complicated.
This zone does not make any finish but the body must ensure that the muscles more energy. Up to 85% of calories burned it “give” from fat cells? For good effect, it is necessary to train 2-3 times a week.
Tip:
It is best to train listening to music that will set the pace. Use a player and pedaling, but do not overdo it!
Relevant activities: stepper, aerobic dance, fitness room, jogging.
Pros and cons
+ Common burns calories;
+ Correctly selected exercises almost no contraindications
+ Wide range of individual and group activities.
- Duration and monotony of some of the training (useless they are shorter than 40 minutes).
3. Zone of increased load (aerobic)
0.7 to 0.8 Rmax
Health:
Impossible for you to keep the conversation on the back of your shirt is literally soaked.
In the aerobic zone the main source of energy is muscle glycogen. Vessels grow lungs like steam boiler, the heart becomes stronger and even increase its size. The main objective of these efforts is the training of endurance and total reserves of the cardiovascular system. It is in this area train professional athletes – to achieve high performance they require large loads.
Tip:
If you want to lose weight and 2-3 months are already engaged in regular exercise, ask your doctor whether you can train in the aerobic zone. Start gently and gradually.
Relevant activities: cycling, a cross-country running, running on the trail with a maximum load.
Pros and cons
+ Excellent training for endurance trained man.
- Low efficiency of fat burning;
- Quite a contraindication.
