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Moderate intensity aerobic exercise is the most effective for fat loss

by GuoxinWei on September 23, 2021


  Aerobic exercise has the highest percentage of fat supply at about 65% of maximum oxygen intake, which means that fat loss is the most efficient. Usually we can burn more fat with more than half an hour of cardio at this intensity. So the question arises, how to determine the maximum oxygen intake 65%? Let's call this exercise intensity medium intensity. A few days ago I wrote about how to lose fat, and many of you were asking how to determine it as medium intensity. So this is the confusion of most people, after all, the amount of oxygen intake this thing is difficult to measure for the average person.

  First let's look at a more direct way of measuring the amount of oxygen intake to feel, one is called the closed method, requiring the trainer to be isolated from the outside air. The respirator only provides pure oxygen, as the trainer inhales oxygen through this closed system, the exhaled carbon dioxide is continuously removed by lime, according to the decreasing volume of oxygen, the rate of change is the rate of oxygen consumption, which can be called to calculate the amount of oxygen intake.

  Of course researchers continue to improve the method of various attempts, but direct measurement is undoubtedly more difficult. So people began to record physiological data related to energy consumption, and finally scientists found that the heart rate as an indicator can be a good response to oxygen uptake. Heart rate and oxygen uptake are highly correlated and in the same body, over most of the range, a linear relationship can be maintained. Using Fick's formula: VO2 = HR-SV(a - VO2diff), the linear relationship between heart rate and oxygen uptake can be better understood. Over a large range of exercise intensities, the output per beat and a - VO2diff do not change significantly, such that an increase in heart rate reflects an increase in VO2.

  Then look at the maximum oxygen uptake, which (maximal oxygen consumption, VO2max) refers to the amount of oxygen that can be taken in when the body is exercising at maximum intensity and when the organism appears to be unable to continue to support the next exercise. As one of the important selection bases for endurance athletes, it is an important indicator of the body's aerobic capacity, and high level maximal oxygen consumption is the basis of high level aerobic capacity.

  The following look at Bruce method, also through the running table and heart rate monitor, when the heart rate appears 180 beats / min, it can be concluded that the body has been exhausted. The presumed formula is: VO2max = 6.70-2.28 x gender + 0.056 x time(s) (healthy adult, where gender: male = 1, female = 2). So it's possible to calculate this approximation, but it still doesn't play a meaningful role for the average person.

  Since heart rate and oxygen intake are linearly related, then we can consider the oxygen uptake to be maximum at the maximum heart rate. There is an approximate estimate of maximum heart rate that determines the maximum heart rate by age. Generally speaking the older you are the higher your heart rate is. The formula is this: Men's maximum heart rate = 205 - age. Maximum heart rate for women = 220 - age. Internationally, 220 - age is generally used as the maximum heart rate. Finally, multiply 65% by the maximum heart rate to get the heart rate at 65% of the maximum oxygen intake, and you can roughly estimate the intensity of exercise at this time, which is called medium intensity (strictly speaking it is medium intensity on the upper side).

  For heart rate measurement, with the heart rate measurement function of the bracelet, watch, heart rate belt, etc., are the equipment that can be used.