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.
