How to lose weight fast?
The burning of body fat is more stimulated at a training intensity of about 60-70% of the maximum heart rate (rough recommendation). However, the ability to burn fat during physical activity depends on many factors that affect each person differently. These factors include: Exercise intensity, exercise duration, regularity, diet/nutritional supplements, gender differences, environmental factors.
One of the best training forms to burn fat fast is Cardio Strength-Resistance Training. Through Cardio & Strength Training, we mostly do exercises that involve the whole body but mainly the lower body. The lower part of our body content the bigger muscles, these are our legs in glutes. By using the large muscles in our body, the cardiovascular system and therefore the heart are also trained. This gets the blood flow going, stimulates the heart and is good for the body and mind because the brain, like our muscles, also benefits from the increased flow speed and oxygen uptake - because stimulating the blood flow always brings deeper breathing. And since the legs are the main muscle groups, you can increase your pulse much faster than when you just trained with the arms, And through these big muscles, we have many and large blood vessels that keep our muscles working because of the nutrients our body receives through them. for example. Endurance training such as Cardio, refers to exercise programs and forms of training whose goal is to increase endurance, which is the body's ability to work for a longer period of time and at the same time burn fat. But to be able to see these results a diet is needed. This means: do not eat more than you can burn in one day.
Furthermore, controlling the maximum heart rate between 60 to 70 percent of the entire pulse will benefit you. For example, it increases fat burning, expands aerobic metabolism, saves cardiovascular activity, and improves general blood circulation. Strong muscles and legs increase the basal metabolic rate, and calorie consumption is significantly higher during exercise and the period after. (Which is good if you want to lose weight or keep the figure. Because Muscles are living cells, fat is dead cells that will fuel your body.
The maximum pulse is needed to calculate the appropriate frequency for the desired target. The Maximum pulse is the number of heartbeats per minute that a person can achieve with the greatest possible physical effort. The more active your body has to work; for example, if you run or ride a bike faster, your heart has to beat faster. Oxygen-rich blood is pumped into the circulatory system when your heart rate increases. This Increase heart rate will fill our entire body (especially the muscles in charge at the moment) with nutrients and oxygen-rich blood. It helps us deal with the actual stress our body is dealing with.
The maximum pulse or maximum heart rate is determined as a rule of thumb according to the following formula: for women is 226 heartbeats/minute minus age; for example, you are 26 years old. You calculate 226-26 = 200, meaning that 200 heartbeats per minute are the maximum pulse for this woman. For a man, we use the same formula. But with a slight difference: 220 heartbeats/minute - (minus) age. For example, 220-26= 194 is the maximum pulse per minute for men.
The body has two metabolic pathways for energy production: Aerobic metabolism (with oxygen supply) and anaerobic metabolism (without sufficient oxygen supply). Under everyday stress and beginning physical activity, the body gains energy through aerobic metabolism. In aerobics, power is generated from oxygen. Suppose you want to activate your metabolism and start burning fat faster. In that case, it means that you want your body to use enough oxygen while training as energy. Now, it is essential to know that your workout must be carefully chosen so that you can still breathe in enough oxygen during the exercises.
The anaerobic threshold (= lactate threshold) describes the voltage range in which the relationship between oxygen supply and oxygen consumption is almost balanced. The more intense the physical activity, the more the body relies on carbohydrates for energy production because fats are then "too slow" as an energy source at this point. The oxygen needed for fat metabolism is no longer available in sufficient quantities. The energy reserves are used in the muscles - then fast energy is required! Anaerobic energy metabolism begins when the body is exposed to intense physical stress. The pulse and respiratory rate increase but are nowhere near enough to supply the entire organism.
Moreover, you need to know that releasing energy produces lactate as a waste product that the body must break down. If more significant amounts of lactate remain in the body over time, this will affect muscle performance. The quantity of lactate accumulated can only be reduced, At the anaerobic threshold. Suppose you would train with further stress in the anaerobic range. In that case, your body can no longer break down the lactate sufficiently - muscle exhaustion occurs. The better trained you are, the higher your anaerobic threshold and the faster you can burn fat.
In conclusion, Endurance strength training has many positive effects on the body. Such as for the cardiovascular system: increasing the maximum power. The heart works more economically, reducing the load on the heart, Body fat, and expanding the power reserves of the heart and blood vessels.
