Learning
how to lose inches off your waistline, calculation of heart rate zones,
using a heart rate monitor and exercise in low intensity area. Incorporating these tips will result in dramatic loss of fat and increase metabolism.
Tip 1 - Calculate the heart rate zones
The calculation of your maximum heart rate ("HR") HR and maximum percentages can lead to aerobic exercises safer and more effective. It will help you exercise in the right intensity for a long period of time produces better results.
The American Medical Association believes his FC as 220 minus your age. The following table shows the calculations for an individual 45 years:
Maximum heart rate* 220-45 (age) = 175
Maximum heart rate (MHR "") Percentages* 50% of MHR: 175 = 87.5 x.5* 60% of the FCM 175 x.6 = 105* 65% of the FCM 175 x.65 = 113.75* 70% of the FCM 175 x.7 = 122.5* 80% of MHR: 175 = 140 X.8* 85% of the FCM 175 X.85 = 148.75* 90% of the FCM 175 = 157.5 X.9* 95% of the FCM 175 x.95 = 166.25
Note: See the Karvonen formula for an additional way to estimate your MHR.
Tip 2 - Use a heart rate monitor
A heart rate monitor (HRM) is a personal measuring device that allows you to monitor your heart rate in real time. Instant monitoring of your HR will tell you when you are working too hard or not enough. This is crucial to help you exercise at the desired intensity zone.
A typical HRM is a type of watch / receiver that monitors your HR via a wireless chest belt transmitter. HRMS are quite precise and calibrated to your body when the input data such as your date of birth, weight, height and activity level. Most HRMS provide the following functions: time; Date; alarm; Real-time, continuous read pulse; Settings range from human resources; file storage; Chronos; final countdown; and lap / split.
Tip 3 - Exercise in the low intensity area
/ Current heart rate training areas gives purpose and direction to your aerobic workout. HR percentages are used to set upper and lower limits of your intensity zone ("IZ"). HR in real time management will provide the information needed to adjust the level of training in order to remain in the desired IZ.areas intensity* Warm Up - HR is about 50%* Low IZ - HR is 60-70%* Middle IZ - HR is between 70-85%* High IZ - HR is between 85- 95%
For fat loss, we must focus on low IZ. Exercise in this area has proven to provide many health benefits, including but not limited to, decreased body fat, blood pressure and cholesterol. About 85% of calories burned in this area comes from fat. All IZS, Lower IZ burns more fat during exercise.
Aerobic ProgramThe following program will help you lose excess body fat quickly.
* Type of exercise: elliptical; conveyor belt; stationary bike; hiking or energy. Any coherent activity is satisfactory as long as you stay in the intensity zone.
* Amount of Exercise: 3x / week
* Intensity Level: Low IZ - keep your heart rate between 65-70%. Make the necessary adjustments (speed up, slow down, increase and / or decrease resistance) to help maintain human resources in the region.
* Duration: Start the program by exercising for 30 minutes (if 30 minutes is too painful, try 25 minutes, or decrease in increments of 5 minutes until the weather is manageable). Each workout thereafter should be increased by five minutes in duration (30 min, 35 min, 40 min, etc.).
* Duration of the program: 6 weeks.
Conclusion
Get the most out of your aerobic exercise. By adopting these guidelines, you will maximize your fat loss, increase metabolism and get many other health benefits.
Tip 1 - Calculate the heart rate zones
The calculation of your maximum heart rate ("HR") HR and maximum percentages can lead to aerobic exercises safer and more effective. It will help you exercise in the right intensity for a long period of time produces better results.
The American Medical Association believes his FC as 220 minus your age. The following table shows the calculations for an individual 45 years:
Maximum heart rate* 220-45 (age) = 175
Maximum heart rate (MHR "") Percentages* 50% of MHR: 175 = 87.5 x.5* 60% of the FCM 175 x.6 = 105* 65% of the FCM 175 x.65 = 113.75* 70% of the FCM 175 x.7 = 122.5* 80% of MHR: 175 = 140 X.8* 85% of the FCM 175 X.85 = 148.75* 90% of the FCM 175 = 157.5 X.9* 95% of the FCM 175 x.95 = 166.25
Note: See the Karvonen formula for an additional way to estimate your MHR.
Tip 2 - Use a heart rate monitor
A heart rate monitor (HRM) is a personal measuring device that allows you to monitor your heart rate in real time. Instant monitoring of your HR will tell you when you are working too hard or not enough. This is crucial to help you exercise at the desired intensity zone.
A typical HRM is a type of watch / receiver that monitors your HR via a wireless chest belt transmitter. HRMS are quite precise and calibrated to your body when the input data such as your date of birth, weight, height and activity level. Most HRMS provide the following functions: time; Date; alarm; Real-time, continuous read pulse; Settings range from human resources; file storage; Chronos; final countdown; and lap / split.
Tip 3 - Exercise in the low intensity area
/ Current heart rate training areas gives purpose and direction to your aerobic workout. HR percentages are used to set upper and lower limits of your intensity zone ("IZ"). HR in real time management will provide the information needed to adjust the level of training in order to remain in the desired IZ.areas intensity* Warm Up - HR is about 50%* Low IZ - HR is 60-70%* Middle IZ - HR is between 70-85%* High IZ - HR is between 85- 95%
For fat loss, we must focus on low IZ. Exercise in this area has proven to provide many health benefits, including but not limited to, decreased body fat, blood pressure and cholesterol. About 85% of calories burned in this area comes from fat. All IZS, Lower IZ burns more fat during exercise.
Aerobic ProgramThe following program will help you lose excess body fat quickly.
* Type of exercise: elliptical; conveyor belt; stationary bike; hiking or energy. Any coherent activity is satisfactory as long as you stay in the intensity zone.
* Amount of Exercise: 3x / week
* Intensity Level: Low IZ - keep your heart rate between 65-70%. Make the necessary adjustments (speed up, slow down, increase and / or decrease resistance) to help maintain human resources in the region.
* Duration: Start the program by exercising for 30 minutes (if 30 minutes is too painful, try 25 minutes, or decrease in increments of 5 minutes until the weather is manageable). Each workout thereafter should be increased by five minutes in duration (30 min, 35 min, 40 min, etc.).
* Duration of the program: 6 weeks.
Conclusion
Get the most out of your aerobic exercise. By adopting these guidelines, you will maximize your fat loss, increase metabolism and get many other health benefits.
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