84% of the fat-depleted product is excreted by the breath and 15% is excreted by the sweat.
Each gram of fat will produce 9 calories of calories. To reduce 1 kg of fat, you must consume 7500-7700 calories. If you reduce 500 calories per day, it is 7,500 calories in 15 days, which is equivalent to subtracting 1 kilogram of fat. If you lose 1,000 calories a day, you can lose 1 kilogram of fat in 8 days.
Years of research have shown that during continuous exercise, the heart rate continues to be within the range of 65-70% of the maximum heart rate, which is the optimal heart rate range for body mobilization of fat.
The simple calculation formula for maximum heart rate is very simple, heart rate = 220 – your own age can be.
Want to improve heart rate and speed up fat metabolism, exercise is a good choice.
First, you need to stop dieting
A large amount of exercise during the dieting phase is the most erroneous way to completely improve your body, especially when it comes to reducing stubborn fat.
When you are on a diet but exercise a lot, the body will undergo serious metabolic compensation, and adaptive heat is one of them. The less you eat, the more you move, your body will convey a stronger sense of hunger, giving you less calories and lowering your basal metabolic rate.
Loss of fat requires a combination of aerobic and anaerobic training, comprehensive exercise of the body, and achieve a certain amount of exercise and exercise intensity, in order to increase the level of metabolism, promote fat burning, to achieve the purpose of reducing fat without reducing muscle mass.
More aerobic exercise
What is aerobic exercise? Heart rate is a measure: exercise with a heart rate of 150 beats per minute is aerobic exercise.
Features: low intensity, rhythm, and long duration.
Fat burning requirements: The best time for each exercise is not less than 1 hour, and 3 to 5 times per week.
Recommended sports: jogging, cycling.
Anaerobic exercise can be shaped. Although anaerobic exercise does not directly burn fat, it can shape muscle lines and improve the ratio of fat to muscle. Muscle growth will appear more line-like, which will give a slim feeling visually, which can be called a “visual slimming”.
What is aerobic exercise?
Aerobic metabolic exercise, also known as “isotonic exercise”, refers to a durable exercise aimed at enhancing the body’s inhalation, delivery, and use of oxygen. During the entire exercise, the oxygen inhaled by the human body is basically equal to the oxygen required, so that the body can be in an ‘oxygen’ state during exercise. The aerobic exercise is characterized by low intensity, rhythm, uninterrupted, long-lasting, and convenient. The role of aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance, improve body shape and so on.
The burning of body fat needs to meet three necessary conditions:
The exercise is to achieve a low-intensity exercise heart rate (target heart rate). Calculation method: (220-age) × 60% – 80%, such as 20-year-old athletes, pulse beat must be between 120–160 times.
This kind of low-intensity exercise heart rate exercise lasts for more than 20 minutes. Warm up for 5-10 minutes, reach the expected target heart rate for more than 20 minutes. In the process of body heat conversion, the glycogen in the blood should be given priority over the fat supply. It takes a certain time for the fat to start burning and convert heat to provide exercise. . Generally, the fat-reducing exercise takes 45-60 minutes, and the total exercise time should not exceed 90 minutes, and the exercise is 3-5 times a week.
This kind of exercise must be the movement of large muscle groups, such as brisk walking, jogging, swimming, aerobics, cycling, boating, skipping, going up and down stairs, playing golf, etc.
Benefits: Jogging can enhance your respiratory system and blood circulation system, and benefit your heart and lungs. Jogging is aerobic exercise. Aerobic exercise can effectively decompose and consume fat in the body, which is good for your health.