Heart rate & fat burn 心跳與消脂


There is another frequently asked question, "How hard should I train in order to lose weight?". The definition of exercise intensity is different from person to person. Heart rate is a very objective indicator of how tough should you train.

Here is the suggested heart rate chart.

這是一個我常聽到的問題,“減肥的運動強度是多少?”運動強度的定義因人而異。心跳率是一個非常客觀的指標去告訴你訓練強度。這是建議的心率圖表。

Photo from NESTA.

Here is the formula for calculating the heart rate:

220-your age= maximum heart rate

For example, the 70% max heart rate of a 30 year old man is:

(220-30) X 70% = 190 X 70% = 133

If you are absolute beginner in exercise, just stick with Light intensity, which is keeping your heart rate around 60-70%. For the general fitness, you can go for moderate intensity 70-80%. Then you can have a standard of how hard should you go for weight loss.

However, you may say that it is fine with the 70-80%, why should I go for high intensity training (heart rate 80-90%)? The high intensity interval training can provide you with an after-burn effect. Your metabolism will be boosted and keep burning calories after your workout.

Of course, you should seek for professional advice before you start the high intensity workout or weight training. If you can't performance basic movement, it doesn't make sense to go for higher reps or loads.

這是計算心率的公式:

220 - 你的年齡=最大心跳率

例如,30歲男子70%的最大心跳率是: (220-30)×70%= 190×70%= 133

如果你是運動的初學者,只要保持低強度,保持心率在60-70%左右。對於一般健身減肥,您可以用中等強度70-80%。那麼你可以有一個努力減肥的標準。

不過你可以說70-80%是這麼好的,為什麼要去做高強度訓練(心跳率80-90%)?高強度間歇訓練可以為您提供後期燃燒效果。你的新陳代謝將被提升,鍛煉後會持續燃燒卡路里。

當然,您應該在開始高強度鍛煉或重量訓練之前尋求專業建議。如果你基本動作做不好,做更高的次數或提升重量是完全不靠譜的。

So, I find out the heart rate zone I need to go for. And now, how can I monitor it?

First of all, most of the cardio equipment in the gym has attached with a heart rate monitor at the handles. you can read it during the exercise. However, if you go for functional training or want to have a more accurate reading, then the heart rate watch may be the best for you.

The one I am using is fitbit HR, which I can read time, numbers of steps, heart rate, calories burn...very light and reasonable price. It suits me a lot as I workout almost every day. It tells me when should I meet up with the client and my heart rate during my own training.

Their design is quite fashionable as well. It can be easily matched with your gym outfit or office look.

Here is the link for fitbit:

https://www.fitbit.com/de/home

我找出我需要的心率區。那現在我怎麼監控呢?

首先,健身房中的大部分有氧器械都配有手柄上的心率監測器。你可以在練習中閱讀它。然而,如果您進行功能訓練或想要更準確的閱讀,那麼心跳手表可能是您最好的選擇。

我正在使用的是fitbitHR,我可以閱讀時間,步數,心率,卡路里燃燒...非常輕和合理的價格。我幾乎每天鍛煉都用它。它告訴我這課有沒有用功去練,幾點去訓練客人,來電顯示等等。

他們的設計也很時尚。它可以很容易配搭運動服裝或上班衣服。

以下是fitbit的鏈接:

https://www.fitbit.com/de/home


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