How to exercise to burn fat fast as much as possible.
As you already know that hearth rate will be response during exercised, because of it pump your blood to your workout itself. Therefore, the heartbeat rate is a measure that time we were kind of exercise metabolism. Then pack a little fist of each dance it. Let's start with the maximum heart rate as well.
Maximum Heart Rate
The brief it is Max HR, Max HR of each person is not equal, So that the Max HR will need to do a precise in the Laboratory
The basic way to calculate your maximum heart rate is to subtract your age from 220
Max HR = 220 - Age
Or, If you will separate Male and Female the calculate way will be below.
Male Max HR = 214 - (0.8 X Age)
Female Max HR = 209 - (0.7 X Age)
It can be seen that if you do this calculation, at the same age the male will be had the Max HR than Female.
Five heart rate zones
ZONE 1: VERY LIGHT
50% – 60% of Max HR (Approximately 20-40 Minute)
Helps blood circulation and restore them after a heavy workout.
ZONE 2: LIGHT
60% – 70% of Max HR (Approximately 40-80 Minute)
Development Endurance can burn fat, carbohydrates very well.
ZONE 3: MODERATE
70% – 80% of Max HR (Approximately 10-40 Minute)
Enhance the Aerobic, trained to delay fatigue caused by lactic acid.
ZONE 4: HARD
80% – 90% of Max HR (Approximately 2-10 Minute)
A short hard to increase the maximum capacity. Including tolerate
ZONE 5: MAXIMUM
90% – 100% of Max HR (Approximately 5 Minute)
It used to maximum capacity. This is done just a few short minutes.
If you want to to burn fat fast as much as possible It should begin to gradually warm up to Zone 1 and Zone 2 to gradually move out of the zone is approximately 1 hour and up. To make the body burn fat just a little while but to no avail. It always makes me hungry appetite vain.
But if we want to train our ability to rise. It can exercise harder to Zone 3, but fat is not as good as in Zone 3 to Zone 2 because the metabolism of carbohydrates, which can be used more quickly than more.
We still do not express a conclusion that exercise stood with Zone 2. Only to lose weight, get stronger, because the trial sample of the exercise zone 2 long then switches up zone 3-4 short switch. This is a stalling when the exercise is finished, it will also be a continuous burning for several hours.
But believe me.... Exercise groups like cycling or running, if you are not discussion before. The spin / control zone 2-3 run put the group often took up to zone 4 -5 always.
