Ultra high intensity running: 90% -100% of the maximum heart rate, which belongs to the highest load of exercise intensity.
I believe that only running faster and more can burn more energy, but why is the fat loss effect of running steps not so obvious? As we all know, jogging is one of the best ways to reduce fat.
As the king of aerobic exercise, jogging can effectively mobilize the aerobic metabolic system, thereby achieving the goal of consuming fat.
So how slow should we run? In fact, each runner has different aerobic abilities and cannot be represented by a fixed speed for jogging.
For ordinary runners, the main devices for measuring heart rate are heart rate watches or heart rate bands, and there are currently many formulas for calculating maximum heart rate.
When the body starts to exercise, three energy supply systems (Adenosine triphosphate system, glycogen metabolism system and aerobic metabolism system) will start at the same time.
Low intensity running: 60% -70% of the maximum heart rate, belonging to fat burning exercise, can improve fat metabolism rate and strengthen weight management.
The same is true of the energy supply system.
For elite runners, a 5-point pace is also a slow run, while for beginners, a 7-point or even slower pace is a slow run.
However, your body will decide which energy supply system will participate in the work first according to the intensity and speed of exercise.
Research has shown that according to the requirements of the aerobic metabolic system, the human body will decompose more fat to provide energy to the body at a maximum heart rate of around 75%, and the pace at this heart rate is the most suitable pace for reducing fat.
Of course, these are not completely accurate, but they can be applied to most people’s physical fitness for reference
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High intensity running: 80% -90% of the maximum heart rate has entered the range of Anaerobic exercise, which can improve the lactate threshold and enhance the endurance of high heart rate.
The human body is basically divided into aerobic exercise, mixed oxygen exercise and Anaerobic exercise according to the degree of participation of the three major energy supply systems.
The human body is a very complex system, and there is no so-called one size fits all system.
Therefore, as long as you start exercising, you will definitely consume fat, but the fat burning efficiency is different.
Therefore, it seems to be a pseudo proposition at which pace the fat burning effect is good, and heart rate becomes the key to measuring running intensity.
Recently, some runners have come to ask this question: I have been working hard to keep running, every time for 10 or 5 kilometers, and my pace is not slow, averaging over 5 minutes.
Moderate intensity running: 70% -80% of the maximum heart rate, which is the recommended heart rate for fat burning exercise and can improve aerobic metabolic energy.