Flamenco dancing to the beat of the youth Tap dancing, a kind of rhythm as in feet dance, galloping, and sometimes as steeds, sometimes like a flowing tap sound, let people enjoy the wonderful rhythm and impressions, and enhance personal grooming, training, physical fitness. Nowadays, many local community challenged guests are also beginning to tap dancing unique charm. Whether it is a warm pleasant Irish tap dancing drama “the River dance, American dance Jean · Kelly and dance in the rain along the clean nature of” the rain song “, tap dancing to this kind of” mooring “dance has always been to our citizens. In recent years, with several large tap dancing show in the world of rendering, a tap. Adults, children, dancers, not dance are caught up in a tap. Recently, Beijing Yan Ling dance schools in Wenzhou branch of new Flamenco classes attracting the first Wenzhou Flamenco-lovers. On Friday night, journalists were invited to experience the atmosphere of a section, American tap dancing lessons. Walking will be tap-dancing Watch the kin who were wearing a special tap dancing shoes, dance with uniform tap out of rhythm, journalists cannot help but wonder, will have three classes of what they do so with a dedicated coach clock? tap dancing-explained that tap dancing is a very easy to get started, it can be said of dance will walk the tap-dancing. The participants are from the most basic straight tap, shuffling, brush back, foot, put the rod tip combat exercises. It and Ballet or modern dance, more emphasis on mobility, tricks, and even better, some people learn Flamenco for nice figure slimming manners and physical training. However, you want to skip a good Flamenco also is not a simple matter. Like the big dance, dancer, 10 to 20 per second are considered under the tap. For tap dancing, it is important for the rhythm is clear. A good tap dancing, no matter how fast rhythm, dance and more complex, more light, is possible. ”This is an addictive fitness dance, sometimes sitting on a Chair, my feet are also just beat. “But there sweating Xiaohui lady told reporters that the 30-year-old began to learn to dance, tap sound make her feel young and vibrant. She is now in accordance with the arrangement of after-school job coaching, every day at home exercise directly tap before practicing 1000 live can jump right ankle, tap dancing. Jian Wen obsessed American tap Interview process, press the phone lines were in Beijing Yan Ling teacher, his forthcoming visit to the United States to participate in the annual Flamenco Festival in Chicago. He is the first woman to qualify as judges of the international tap dance professional teachers are the first to tap dance teaching materials onto the screen of the coach. Yan said the teacher on the phone, tap dancing is a method used to speak of dance, dancers will use dance to expand the conversation and fun games. After nearly a hundred years of development, tap dancing and formed a different style, the most important of the two branches are the Irish tap dancing and the style of the American style of flamenco. Irish dance of tap dancing stressed the “Stomp” and “step”, the dancer’s upper body intact, fleshy and vibration to create audio and video effects, and the dancer is formed by Irish tap-dancing characteristics, is also a kind of etiquette. At present is strongly influenced by the popular American tap dance, more personal style, but also very impromptu, casual, casual. American tap dancing feet, not only to the upper body is also free, as the pace of change, the upper body can also be seamlessly bringing to life the unique sensation, usually a person will be able to make good on the stage. Chinese medicine believes that “the old man old legs first,” and many old friends in the leg muscles and nerves are varying degrees of aging phenomenon, emphasizes the training of tap dancing feet is a very good resistance to aging and health. Tap dancing about gradual In a class experience, journalists are trying to exercise a direct tap, foot tip against several basic steps when you’re in step with time, the Group issued a stampede was sound, but also have talked with their feet. Clock-coach class specifically for journalists to a short impromptu dance live performances. Although there is no music accompaniment, but shoes on the floor, a variety of different sweet rhythm, very pleasant. She said, tap-dancing there are several basic steps, you can try your own practice. Usually tap-dancing must note the toe and heel action whenever the dance is over, let the heel or foot rests on the floor, etc. Dancers use several steps to restructure the combination techniques, you can improvise a tap-dancing personal style. Most progressive tap-dancing, do so, as long as a good basic training difficult steps can also be gradual.
Healthy heart and lung function improved run blocking coronary heart disease
Posted: June 23, 2010 in UncategorizedHealthy heart and lung function improved run blocking coronary heart disease
Health is better each of us to live, work and learning, is the primary prerequisite for doing anything. Health needs are optimistic, cheerful attitude towards life, and health also comes from our good habits every day. Xiao Bian home life for your selection of a number of health care knowledge, health tips, help you better and more scientifically conditioning your body, healthy and happy through the day!
Coronary heart disease patients during exercise and after exercise, symptoms may occur many, familiar with these symptoms, will help patients self-monitoring and targeted treatment.
About youth on the prevention of coronary heart disease
Coronary heart disease is coronary heart disease referred to, known as hazardous to human health, “the first killer.” Yang explained that a doctor specifically, coronary heart disease is vascular supply of nutrients that the heart of severe coronary atherosclerosis or spasm to coronary artery stenosis or occlusion, and thrombosis caused by vessel occlusion, leading to myocardial ischemia, hypoxia or infarction of a heart attack, also called ischemic heart disease.
Clinical classification of coronary heart disease are: angina, myocardial infarction, sudden cardiac death, ischemic heart disease, silent myocardial ischemia.
Angina is the most common symptom of coronary heart disease. Showed typical angina, sudden retrosternal pain, properties such as knife, crush, or men Tong, lasted from 3 to 5 minutes each time, the feeling of dying patients can ease their own, many with severe seizures activities, a large amount of exercise activity, defecation, or emotional (angry, angry, over-excited) about.
Myocardial infarction as complications of coronary artery disease. The reason is loss of coronary artery plaque, thrombosis, blocking blood vessel lumen caused by the patient at this time was a long time (more than half an hour) severe chest pain, can also occur with severe blood pressure and arrhythmia.
【Health】 coronary heart disease risk factors suggest there are many, such as smoking, alcohol abuse; psychological factors such as anger, joy, thinking, sadness, fear over; overwork, including both mental and physical; climatic factors, cold winter and hot days is Cardiovascular disease period of high; improper diet, too much to eat too much food, intake of high fat, high cholesterol, high-salt diet, which easily lead to atherosclerosis, hypertension, coronary heart disease and diabetes.
To be active and effective in preventing coronary heart disease, from a young age began. Note of work and rest; to maintain a good mood, stress, mood swings can trigger angina, avoid over-thinking and the Taixidabei; eating light, not greasy; smoking less alcohol; law and science to physical exercise; to have coronary heart disease risk factors of high risk patients, under the guidance of a doctor recommended medication.
Movement control and symptomatic self-monitoring
Yang doctors believe that patients with coronary heart disease in addition to taking medications, it can under the guidance of doctors, some for their own physical exercise, which will not only increase the delight of life, and can improve cardiac function and myocardial blood supply, enhance physical fitness. But before exercise, cardiac rehabilitation doctor first, remove movement contraindication.
Formulate the principles of exercise prescription to improve cardiopulmonary function of aerobic exercise based, with a number of joint activities to promote the blood circulation of Gymnastics, and enhance muscle strength training.
Exercise should be tailored according illness patients, physical status and hobbies, select, such as walking, jogging, cycling, swimming, climbing, doing gymnastics, dancing, shadow boxing, table tennis, play gate ball, walking up and down stairs, etc.. The use of body movement is mainly the large muscle groups, rhythmic aerobic exercise with endurance-based exercise can improve heart and lung function and glucose and lipid metabolism.
It should also be emphasized that the extremely hot days, should avoid high noon to campaign seasons, fog days, nor do I advocate exercise to early morning, evening is appropriate. 1 day or next day activities activities 1, 20 to 40 minutes per event. Exercise intensity should undergo cardiac rehabilitation medical examination, assessment set, set for individual exercise intensity.
Health Tips】 【coronary heart disease patients in exercise and exercise, symptoms may occur many are familiar with these symptoms will help the patient self-monitoring and targeted treatment.
Such as the chest, arm, jaw or neck pain, discomfort or heaviness. May be angina, should sit down and rest; such as persistent pain should take nitroglycerin; such as persistent pain in 20 minutes, not alleviated, seek medical treatment immediately. Pulse irregular, this is the performance of arrhythmia, cardiac rehabilitation doctors recommended please check to determine whether the arrhythmia is benign or harmful. Dizziness, headache, cold sweat, confused, pale or faint to observe whether the cerebral circulation insufficiency, should immediately stop movement, lying down, raise the foot.
Jogging good for coronary heart disease prevention
Worth reminding that the running speed to slow. The speed of different stimuli on the heart and brain blood vessel is different, slow run more moderate stimulation of the heart.
Stride length is smaller. Action to balance the small stride run to take the initiative to reduce muscle force in each running step, strength, reduce fatigue as much as possible, to extend the running time.
Longer run-way. Cheng long run the human body can take the initiative to present all of the blood glucose consumed, but can also accumulate excess consumed calories, consumption of this initiative is to reduce blood lipids, blood sugar, the best way to ease the pressure.
To vary. This is an important principle involved in fitness race, each with different physical and illness, and therefore must run in the light of its own conduct.
Attention to nutrition science. Many people believe that great run of the exercise will take a lot to add animal protein, which is a misunderstanding, jogging mainly consume glucose, the low demand for protein, carbohydrate food is appropriate after the race.
Walking running exercise alternately. Be excused for some, and then slowly run some, this exercise alternately, and finally take the time to slowly reduce, increase running time, until the transition to run 30 minutes.
Health Tips】 【pulse meet or exceed their target heart rate limit, stop exercising heart rate is still high, probably due to excessive exercise, exercise training can often measure the pulse.
Shortness of breath, difficulty or nausea, vomiting, often occurs when exercise intensity exceeds the individual heart and lung function, or suddenly stop the campaign for digestive insufficiency, exercise intensity should be lowered at this time to reduce the exercise duration, In addition, the movement must be pre- Students in Track.
24 hours after exercise is still a sense of fatigue, sleep difficulties, this is a large amount of exercise performance, full of the preparatory activities before exercise and reduce the amount of exercise, can eliminate the symptoms.
Good morning or good evening running fitness for their most important
Posted: June 23, 2010 in UncategorizedGood morning or good evening running fitness for their most important
Mentioned early in the morning, people will think of “fresh air, appropriate exercise,” the words. Over the years, in the park, riverside morning exercises figure, has been a beautiful landscape in Guangzhou. But recently, the “morning exercise” in the end should not be promoted, but it became a focus of debate. Some people think that high levels of carbon dioxide in the air the morning, not to mention refreshing, to their morning exercise, as the evening sports. Debating the issue because some of the pupils and their parents or even advise the schools to cancel the morning exercise.
Good morning exercise, or exercise a good evening? In the growth and development of young people for what kind of “exercise prescription”? Would like to clarify these doubts, or listen to the experts how to say!
Morning and evening exercises for as long as their are no harm
”In theory, at dusk, the highest concentration of oxygen within the atmosphere, people feel the most sensitive, most coordination, physical strength and physical ability to adapt to play most, and then blood pressure and heart rate in both low and stable, indeed is appropriate to exercise a good time. “experts say, but this does not mean that other time of day is not suitable for sports.
Were significantly different between the individual differences, cardiorespiratory function, physical state is different, the exercise time, exercise frequency, exercise mode should not be stereotyped. Should be said that the best time to exercise is not absolute, and everyone there are some differences between the affirmative. If able to do so, experts recommend the best one according to physical examination and his rest and dietary laws, consult a doctor.
In addition, the city’s office workers, some working overtime at dusk, and some are rushing to catch up at home is busy, let them out of an hour of exercise a day is very unrealistic .
In fact, the vast majority of normal physical person, as long as half an hour before eating to avoid, an hour after meals and before going to bed one hour, any time can exercise. If you have cultivated the habit of morning exercise, will certainly benefit from lots of persistence, there is no need to change the evening exercises.
Enough exercise time, exercise is appropriate to their own way, there is a very simple measurement method: If the exercise period of time, full of energy, good appetite, good sleep, get up early measurement of the pulse beat per minute or less the same, or change the number and slow, then I congratulate you, it shows your current amount of exercise and sport mode is appropriate; the other hand, if the exercise period of time, often drowsy, sleep well, get up early measurement of pulse beats per minute more than 6 times more than in the past, this that your movement too much, and should be adjusted under the guidance of a doctor.
In addition, the exercise also avoid static. Such as running, the start time should be shorter, slower speeds, the body to adapt to a period of time, and then gradually extended run time to speed faster.
Passive exercise more sports injuries
Experts advise, delegate to the fish than giving the fishing, to some degree, interest in sports training and self-training exercise capacity, which are more important for students. Found that active exercise than the effect of passive exercise much better. Active exercise, people happy, the endocrine system running better, exercise focused, not easily injured. In passive exercises, we had a belly on grievances, emotional and physical work against, poor muscle coordination, more likely lead to sports injury.
6 to 8:00 am and suitable training
Boys and girls have different physical conditions, sports also avoid duplication. Collective exercise in the morning after the evening’s arrangements should reflect the characteristics and differences. Male forces are relatively strong, can be weightlifting, dumbbells, basketball, football. The female body flexibility, and can be arranged gymnastics, fitness (Fitness Food) exercise, cycling, swimming.
In general, suitable for morning exercise time between 6 pm to 8 pm, the evening appropriate time for five or six hours training, exercising half an hour before dinner. Half an hour each morning and evening exercise is not absolute, it is best to adjust according to the season. Summer, the morning is the coolest time of day, exercise time can be longer in the evening the weather is too hot, exercise time can be shorter; winter On the contrary, the morning exercise may be appropriate to shorten the time in the evening padded enough. In addition, the hot summer weather can be more appropriate arrangements for a number of indoor sports such as swimming.
Need to be reminded that the movement will not necessarily healthy. For primary and secondary students, the day should remain 9 to 10 hours of sleep. If the pursuit of sports results, blindly get up early, but the body damage. Adequate sleep, balanced diet combined with appropriate exercise, only three closely in order to bring people health. In addition, morning exercise, be sure to eat liquid food such as milk, beverages, avoid fasting battle. Noon, eat better, do not eat fast food frequently.
Exercise Note that the “four bogey”
Experts point out that in some cases, before exercise must be prepared to run into fog, haze weather, scheduled exercise programs should be eliminated. Movement should pay attention to the following:
Avoid making preparations for a campaign. In doing simple physical exercises before the limbs movement, safe and effective exercise of the good. Because in the cold winter, the body due to cold stimulation Ershi muscles, ligaments significantly reduced the flexibility and scalability, the flexibility of joints is much less than in summer and autumn. Do not do warm up before exercise, then easily lead to muscle, ligament strain or sprain, a result can not exercise normally.
Second, avoid heavy fog exercise. Fog is composed of countless tiny beads, these beads contain a lot of dust, pathogenic microorganisms and other harmful substances. If the fog to exercise, as increased respiration, is bound to inhale more toxic substances, affecting the supply of oxygen, which can cause chest tightness, dyspnea, severe cases can cause rhinitis, pneumonia, bronchitis, conjunctivitis and other diseases.
3 Jiyong mouth breathing. Either exercise or in peacetime, should cultivate the habit of nose breathing. Because a lot of nose hair, to filtration of air, so that the trachea and lungs against dust, bacteria violations.
4 Ji not pay attention to keep warm. Warm during exercise can not be ignored, otherwise it will lead to colds. When cold, the body can be gradually reduced after heating, clothing, do not start exercising immediately took off his clothes, and do not sweat so again when the clothes off, or be sick.
Facial web log leadexercise is often one of the best anti-aging,health-wangjingqian lack of exercise, the skin is easy to aging,health-8922.org lack of flexibility.1.Unilateral chewing teethhealth-8897.org will lose the other side of normal occlusion, jaws,health-xuqianhao.com jaw muscles of mastication, facial muscles and other physiological function of the lack of stimulation, over time cause jaw deformity, muscle atrophy, health-8863.orgfacial asymmetry. HEALTH-healthhealthy.orgIn his spare time, you can move thehealth-88868.org chin protrusion, and thenhealth-8733.org repeat the move to the left and right sides, such ashealth-9844.org chewing food like the facial skin to get exercise.
2. Do some face aerobicsseo. The specific method is: seofive fingers close together, seopalms friction micro heat, close to the healthface, gently wipe up and down action, massage places, zygomatic outer skinhealth and the nose, ear for 3 to 5 minutes. Bath surface can stimulate the facial skin, muscles, nerves, blood vessels, thereby regulating nervous system function, promote the healthfacial blood circulation, improve tissue nutrition and metabolism, increase muscle flexibility.
3. Closed shut, straining blowing, ash bourne beavercontinuous hard fat “homes” in pronunciation, articulation drum up attention around the mouth (cheek not muster), and then relax again, get the skin around the lips get exercise. Then, shut up and look into Minzui smile, and then relax rehabilitation, mainly the skin to be movement on both sides health-98yiyeqing.comof the nose.
4. Hard eyes wide open, eyebrows up as far as possible carry, and then relax, repeat several times, the purpose is to be movement of thehealth-iamlinker.com skin around the eyes.
Treadmill fitness reduced fat whole Raiders 4
Sixth day: practice slope
Slope of the treadmill set at 4%, with “2″ intensity running or brisk walking 1 minute. Then slope down to 2%, with “a” strength of running or brisk walking 1 minute. Again raise the 5% slope, with “2″ intensity running or walking five minutes, then dropped to 2%, 1 minute relaxation. The cycle until you reach 10% slope, and finally to 2% slope the end of 5 minutes to relax. When your physical fitness is improved. Need to increase the intensity, speed up, not with the slope to achieve. This exercise is very effective for strengthening lower extremity strength. It can also improve lower limb muscle lines.
Seventh day: Closed
Whatever your aerobic fitness goals may be, use the treadmill will help. Rational use of this wonderful fitness tool, you will be able to achieve their objectives.
Reduce the risk of heart disease
High-intensity exercise can not only improve the level of fat consumption and physical energy, but also reduce the risk of heart disease. A Japanese study confirms the longevity, high-intensity running better than low-intensity walk to reduce the risk of coronary heart disease.
Calculation of energy consumption
Most of the running machine can display calorie consumption, but the figures usually inaccurate. The following is a simple method. If you are in the “level” intensity exercise, each minute consumes about 3 to 5 kcal. Moderate consumption of 10 kcal per minute, while the consumption of high-strength 15 kcal. Of course, those of body weight training should also be taken into account. Greater weight, the more consumption.
跑步机健身减脂全攻略4
第六天：坡度练习
把跑步机坡度定在4%，用“二级”强度跑或快走1分钟。然后把坡度下降到2%，用“一级”强度跑或快走1分钟。再次提高坡度到5%，用“二级”强度跑或走5分钟，之后下降到2%，放松1分钟。这样循环直到你达到坡度10%，最后以坡度2%放松5分钟结束。当你的体能得到提高.需要增加强度时，用加快速度而不是坡度来实现。这个练习对加强下肢力量非常有效.也能改善下肢肌肉的线条。
第七天：休息
无论你的有氧健身目标是什么，使用跑步机都会有所帮助.合理利用这种绝妙的健身工具，你一定能够达到自己的目的。
减少患心脏病的危险
高强度运动不但能提高脂肪消耗能量与体能水平，而且还会降低患心脏病的危险。日本的一项有关长寿的研究证实，高强度的跑步比低强度的步行更能减少患冠心病的危险。
计算热量消耗
大多数跑步机都能显示热量消耗，但是这个数字通常不够准确。以下是一个简便的计算方法。如果你在“一级”强度运动，每分钟大约消耗3～5千卡热量。中等强度每分钟消耗10千卡，而高强度则消耗15千卡热量。当然，锻炼者的体重因素也应该考虑在内。体重越大，消耗量越多。
Full Fat Burn Fitness Treadmill Raiders 3
2, reduced fat movement method
As the high-intensity aerobic exercise is weight loss and the best way to prevent the rebound, then it should be in motion as long as possible to maintain a high intensity it? Unfortunately, although to do so may be in unit time to maximize consumption of the heat and fat, but the body can not persist long enough. So the short high-intensity exercise and low-intensity alternating recovery is the most feasible solution.
How do I know what my exercise intensity? There are two common methods to confirm the exercise intensity. The first is to measure heart rate, and the second is “self-assessment of strength rating” (RPE) to determine. Need to wear a heart rate monitor heart rate monitor, then use the “220 – age” formula budget out your target heart rate. For example, a 35-year-old who would like to use 65% of the intensity of exercise, then the calculation is (220-35) × 0.65 = 120.
Although this method is widely used, but it has many shortcomings. The biggest problem is “220 – age” of maximum heart rate imprecise, the actual maximum heart rate for each person because of physical differences and the higher or lower than the calculated results. In addition, the physical condition the day of exercise, and even the weather will affect the heart rate. In contrast, RPE should be more practical and precise. RPE to exercise intensity is divided into different grades 1 to 20, 1 is doing nothing, 20 is extremely hard. In the movement you make based on their feelings to judge. We put on a treadmill exercise intensity simply divided into the following three grades:
1 – RPE 12 ~ 13, more easily, equivalent to 65% of heart rate,
2 – RPE 15 ~ 16, there is difficulty, representing 80% of heart rate.
3 – RPE 17 ~ 18, very hard, equivalent to 90% of heart rate.
When you “level” intensity running, should be able to speak clearly side edge movement, but can not sing. In the “secondary” intensity to speak some effort, but effort can not be too high. You should be able to adhere to exercise over 20 minutes. “3″ intensity close to the extreme efforts, only persist 5 to 10 minutes.
“1″ campaign, designed to enhance endurance, high-intensity exercise to recover from the physical. “2″ campaign, an important objective is to improve the “lactate tolerance circles.” Muscle exercise in this intensity, will burn calories at the same time produces many by-products – lactic acid. Lactic acid after a series of chemical reactions can be transformed into heat again for the muscles to use, but when the production of lactic acid faster than the speed of transformation occurs accumulation of muscle fatigue quickly forced to reduce the intensity until it stops. “2″ intensity exercise can increase the capacity of the human body deal with lactic acid, so you can maintain a longer period of high intensity exercise. “Lactate tolerance community,” the increase, he is feeling very laborious exercise intensity will become easier to adhere to , you will burn more calories and fat, “3″ of exercise can also promote this process, and improve lower limb muscles, including gluteus maximus, biceps femoris and the shape of the calf.
跑步机健身减脂全攻略
2、减脂运动方法
由于高强度有氧运动是减肥与防止反弹的最佳方式，那么是否应该在运动中尽可能长时间地保持高强度呢?遗憾的是，虽然那样做可能在单位时间中最大程度地消耗了热量与脂肪，但是身体不可能坚持足够长的时间。因此把短时间的高强度运动与低强度的恢复交替进行是最可行的办法。
如何知道自己的运动强度呢?有两个常用的方法来确认运动强度。第一是用心率来衡量，第二是用“自我评定强度等级”(RPE)来判断。心率测定需要佩戴一个心率监测器，然后用“220-年龄”的公式预算出你的目标心率。比如，一个35岁的人想采用65%的强度运动，那么计算方法就是(220-35)×0.65=120。
虽然这个方法被广泛应用，但它有许多缺陷。最大的问题是“220-年龄”得出的最高心率不精确，每个人的实际最高心率会因为体质不同，而高于或低于这个计算结果。除此以外，运动当天的身体状况，甚至天气，都会影响到心率。相比之下，RPE应该更实用与准确一些。RPE把运动强度分成1～20个不同等级，1是不做任何努力，20是极度努力。在运动中你根据自己的感觉来做出判断。我们把在跑步机上锻炼的强度简单地分成以下3个档次：
一级——RPE 12～13，较容易，相当于65%心率，
二级——RPE 15～16，有难度，相当于80%心率。
三级——RPE 17～18，非常难，相当于90%心率。
当你在“一级”强度跑步时，应该可以边运动边清楚地说话，但不能唱歌。在“二级”强度时说话有些费力，但努力程度不能太高。你应该能够坚持运动20分钟以上。“三级”强度接近极度努力，只能坚持5～10分钟。
“一级”运动的目的是增强耐力，从高强度运动中恢复体力。“二级”运动，的一个重要目的是提高“乳酸耐受界”。肌肉在此强度下运动时，会在消耗热量的同时产生许多副产品——乳酸。乳酸经过一系列化学反应可以再次转化为热量供肌肉使用，但是当乳酸的产生速度超过了转化速度而出现堆积，肌肉会迅速疲劳，被迫降低运动强度直到停止。“二级”强度运动能够提高人体处理乳酸的能力，使你得以保持更长时间的高强度运动.“乳酸耐受界”提高后，曾令人感觉非常吃力的运动强度会变得比较容易坚持了，你也会消耗掉更多热量与脂肪，“三级”运动强度也能促进这个过程，并改善下肢肌肉，包括臀肌、股二头肌与小腿肌的外形。
Treadmill fitness reduced fat whole Raiders 2
2, reduced fat movement method
As the high-intensity aerobic exercise is weight loss and the best way to prevent the rebound, then it should be in motion as long as possible to maintain a high intensity it? Unfortunately, although to do so may be in unit time to maximize consumption of the heat and fat, but the body can not persist long enough. So the short high-intensity exercise and low-intensity alternating recovery is the most feasible solution.
How do I know what my exercise intensity? There are two common methods to confirm the exercise intensity. The first is to measure heart rate, and the second is “self-assessment of strength rating” (RPE) to determine. Need to wear a heart rate monitor heart rate monitor, then use the “220 – age” formula budget out your target heart rate. For example, a 35-year-old who would like to use 65% of the intensity of exercise, then the calculation is (220-35) × 0.65 = 120.
Although this method is widely used, but it has many shortcomings. The biggest problem is “220 – age” of maximum heart rate imprecise, the actual maximum heart rate for each person because of physical differences and the higher or lower than the calculated results. In addition, the physical condition the day of exercise, and even the weather will affect the heart rate. In contrast, RPE should be more practical and precise. RPE to exercise intensity is divided into different grades 1 to 20, 1 is doing nothing, 20 is extremely hard. In the movement you make based on their feelings to judge. We put on a treadmill exercise intensity simply divided into the following three grades:
1 – RPE 12 ~ 13, more easily, equivalent to 65% of heart rate,
2 – RPE 15 ~ 16, there is difficulty, representing 80% of heart rate.
3 – RPE 17 ~ 18, very hard, equivalent to 90% of heart rate.
When you “level” intensity running, should be able to speak clearly side edge movement, but can not sing. In the “secondary” intensity to speak some effort, but effort can not be too high. You should be able to adhere to exercise over 20 minutes. “3″ intensity close to the extreme efforts, only persist 5 to 10 minutes.
“1″ campaign, designed to enhance endurance, high-intensity exercise to recover from the physical. “2″ campaign, an important objective is to improve the “lactate tolerance circles.” Muscle exercise in this intensity, will burn calories at the same time produces many by-products – lactic acid. Lactic acid after a series of chemical reactions can be transformed into heat again for the muscles to use, but when the production of lactic acid faster than the speed of transformation occurs accumulation of muscle fatigue quickly forced to reduce the intensity until it stops. “2″ intensity exercise can increase the capacity of the human body deal with lactic acid, so you can maintain a longer period of high intensity exercise. “Lactate tolerance community,” the increase, he is feeling very laborious exercise intensity will become easier to adhere to , you will burn more calories and fat, “3″ of exercise can also promote this process, and improve lower limb muscles, including gluteus maximus, biceps femoris and the shape of the calf.
跑步机健身减脂全攻略2
2、减脂运动方法
由于高强度有氧运动是减肥与防止反弹的最佳方式，那么是否应该在运动中尽可能长时间地保持高强度呢?遗憾的是，虽然那样做可能在单位时间中最大程度地消耗了热量与脂肪，但是身体不可能坚持足够长的时间。因此把短时间的高强度运动与低强度的恢复交替进行是最可行的办法。
如何知道自己的运动强度呢?有两个常用的方法来确认运动强度。第一是用心率来衡量，第二是用“自我评定强度等级”(RPE)来判断。心率测定需要佩戴一个心率监测器，然后用“220-年龄”的公式预算出你的目标心率。比如，一个35岁的人想采用65%的强度运动，那么计算方法就是(220-35)×0.65=120。
虽然这个方法被广泛应用，但它有许多缺陷。最大的问题是“220-年龄”得出的最高心率不精确，每个人的实际最高心率会因为体质不同，而高于或低于这个计算结果。除此以外，运动当天的身体状况，甚至天气，都会影响到心率。相比之下，RPE应该更实用与准确一些。RPE把运动强度分成1～20个不同等级，1是不做任何努力，20是极度努力。在运动中你根据自己的感觉来做出判断。我们把在跑步机上锻炼的强度简单地分成以下3个档次：
一级——RPE 12～13，较容易，相当于65%心率，
二级——RPE 15～16，有难度，相当于80%心率。
三级——RPE 17～18，非常难，相当于90%心率。
当你在“一级”强度跑步时，应该可以边运动边清楚地说话，但不能唱歌。在“二级”强度时说话有些费力，但努力程度不能太高。你应该能够坚持运动20分钟以上。“三级”强度接近极度努力，只能坚持5～10分钟。
“一级”运动的目的是增强耐力，从高强度运动中恢复体力。“二级”运动，的一个重要目的是提高“乳酸耐受界”。肌肉在此强度下运动时，会在消耗热量的同时产生许多副产品——乳酸。乳酸经过一系列化学反应可以再次转化为热量供肌肉使用，但是当乳酸的产生速度超过了转化速度而出现堆积，肌肉会迅速疲劳，被迫降低运动强度直到停止。“二级”强度运动能够提高人体处理乳酸的能力，使你得以保持更长时间的高强度运动.“乳酸耐受界”提高后，曾令人感觉非常吃力的运动强度会变得比较容易坚持了，你也会消耗掉更多热量与脂肪，“三级”运动强度也能促进这个过程，并改善下肢肌肉，包括臀肌、股二头肌与小腿肌的外形。
产前运动的六大理由
孕期适度运动，不仅对准妈妈和胎儿都有好处，而且准妈妈将来分娩时间会较不运动时缩短，并且疼痛也会减轻。研究表明：女性在怀孕期间如果保持适度运动，将可以使她们的分娩时间缩短3小时;怀孕时坚持运动的产妇，除了可较快分娩，产后恢复也比不运动的产妇要好些。不难看出，适度运动助分娩，好处多多。
首先，怀孕期间，准妈妈的身体会发生很多的变化，有规律的运动，不仅能使准妈妈很快适应这些变化，而且可以帮助身体为艰难的分娩过程做好准备;
其次，运动强健肌肉、增强耐力、增加血液循环，帮助准妈妈应付身体承受的额外负担，使身体逐渐适应妊娠和分娩的需要;
第三，适当的产前运动，有助“准妈妈”松弛肌肉，减轻生产时的痛楚，使得生产过程更加顺利，更能预防怀孕期间出现的身体不适，例如抽筋、水肿和腰疼等等;
第四，适当且合理的运动能促进准妈妈的消化、吸收功能，不仅可以给腹中的宝宝提供充足的营养，而且也为准妈妈补充了体力，以利分娩;
第五，运动可以控制孕期体重，不至于使体重增加过多。孕期保持合适的体重，会使分娩更容易、更轻松，产后也可在短期内恢复;
第六，孕期的适度运动会消耗母体多余的血糖，降低患糖尿病的危险，而且对宝宝的生长发育有良好的促进作用。
