What intensity of exercise is the best for reducing fat? Key points for autumn exercise

　　Lose weight through exercise, preferably at moderate intensity. Moderate-intensity exercise supplies energy through fat, and the largest amount of fat is consumed at this time. During high-intensity exercise, a greater proportion of muscle glycogen supplies energy, and fat consumption is not as good as at moderate intensity.

　　To determine what kind of moderate-intensity exercise is suitable for you, I will introduce you to the following five calculation methods:

　　Age estimation method

　　Subtract age from 220 to predict heart rate , 60% to 70% of this heart rate is the appropriate exercise intensity.

　　Observe heartbeat and breathing

　　Moderate amount of exercise is characterized by slightly accelerated breathing and heartbeat during exercise, no shortness of breath, slight sweating, and a slight feeling of tiredness, but you will not feel tired when you get up the next day.

　　hunger

　　I don’t feel hungry after an hour of exercise, and I won’t gorge myself on meals. If you feel hungrier and eat more after exercise, it means you exercised too much and need to reduce your intake.

　　after exercise elderly Can you speak freely?

　　Whether a 60-year-old man can speak or sing during exercise can determine the intensity of his exercise. Some elderly people can still sing while exercising, which shows that the intensity of exercise is too low. If you are too lazy to talk during exercise, it means the intensity of exercise is too high.

　　Is the intensity of resistance exercise appropriate?

　　Look at the resistance level of the repetition. For example, lifting a dumbbell 10 times is very tiring, but the intensity is just right. If you can easily do 20 reps without getting tired, it means that the intensity is too light. If it doesn't work after 5 reps, it means the intensity is too high. Choose moderate intensity, which should probably be repeated 8 to 12 times.

　　autumn exercise Pay attention to these 4 points

　　1. Warm up well to prevent strain

　　For any kind of sport, preparation is necessary. In autumn, the temperature drops and it often rains. In this environment, the body will cause vasoconstriction and weaken joint mobility. If you do not fully prepare for activities before exercise, it will cause joint ligament strain, muscle strain, etc., seriously affecting daily life, and exercise will become an injury. Experts remind that before each exercise, you must make full preparations. The length and content can vary from person to person. Generally, it is better to have a slight fever in the body. The range and intensity of exercise must be appropriate, and do not force yourself to do more difficult movements.

　　2. Exercise appropriately to prevent injury

　　Exercise and eating sleep All the same, it’s all in moderation. Autumn is the stage when the human body's essence is converging and nourishing, so the amount of exercise should not be too large. The amount of exercise should be from small to large, step by step. Do not sweat profusely to prevent excessive sweating from depleting Yang Qi. When you exercise, you feel that your body is a little warm and sweating slightly, and you feel relaxed and comfortable after exercise. This is the standard for good results. On the contrary, if you are very tired after exercise and still feel unwell after resting, have headaches, dizziness, chest tightness, palpitations, and reduced food intake, then your exercise intensity may be too high and you must reduce your exercise intensity next time. It is advisable to choose activities that are easy and gentle with little activity, such as jogging, walking, mountain climbing, Tai Chi, table tennis, badminton, etc., and do it in a timely and moderate manner. In this way, you will not lose your vitality due to excessive sweating, but you can also stretch your muscles and improve your physical fitness.

　　3. Exercise in the morning without fasting

　　Some people are used to exercising first when they get up in the morning and then eating breakfast after exercising. This is not good for the body. Because the body consumes a lot of energy during exercise. After a night of digestion and metabolism, the food eaten the night before has been completely digested, and there is basically no energy available for consumption in the body. If you still exercise with an empty stomach and a hungry stomach, it is easy to develop hypoglycemia. It is more serious for the elderly. Therefore, you should drink some sugar water or eat some fruit as a "cushion" after getting up and before exercising. This will allow the body to get some energy to start, which will be more beneficial. healthy。

　　4. It is not advisable to move when you are full of wine and food.

　　The living habits of modern people are rarely "work at sunrise and rest at sunset". They go to bed late at night and have a lot of work in the morning. Many people do not have time to exercise in the morning, so some people set their exercise time after dinner. It's good to be able to keep exercising, but exercising right after a meal, even a walk, is not good for your health. This is because the blood circulation in the digestive system is greatly increased after a meal, while the blood circulation in other parts of the body is relatively reduced. If you start exercising immediately, the digestion process will be blocked and the gastrointestinal tract will be prone to illness. Therefore, it is best to do exercise 30 minutes after a meal.

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