如何针对您的心率并进入脂肪燃烧区域

大多数人认为他们锻炼的努力越多，燃烧的脂肪就越多。大多数人错了。
事实是，燃烧脂肪的强度比我们许多人意识到的要低得多。这意味着，即使您在健身房里出汗，您实际上可能会失去失去脂肪的机会。幸运的是，在锻炼过程中发现身体开始燃烧脂肪的最佳位置非常容易。

随着可穿戴技术，智能手机应用程序和有氧运动设备的进步，在训练过程中找到心率比以往任何时候都更容易。您的手表可以在您锻炼时对您的心率进行粗略的估计，或者可以选择使用胸带。现在，您可以轻松地收集此信息，您必须弄清楚该如何处理。

In general, your heart rate increases as your workout gets harder. That’s why the first use for measuring heart rate is to gauge the intensity of your workout. However, it’s not always reliable. For example, your heart rate is higher when you work out in a hot environment compared to one that’s cold. Your heart rate will also be higher if you’re not properly recovered.

每个人都有一个完美的心率区域，燃烧最大的脂肪。

Stay below this zone and you aren’t maximizing fat burn. Go above this zone and you’re only burning the food in your stomach, not getting rid of your body fat. And you might be surprised to learn the intensity level is fairly low, and you should aim to workout slightly longer at that lower intensity.

最大心率= 220 - 您的年龄x .66

To use heart rate in your own training, start by calculating your maximum heart rate. Multiply your age by .66. Then, subtract that number from 220 and you have your estimated max heart rate. For example, if you’re 30, your maximum heart rate is roughly 200. This is the most accurate way to calculate max heart rate without using technology, according to a 2017 study published in the中国运动医学杂志.

一旦知道最大心率，就可以计算心率区域。这些区域旨在使您了解在培训课程中如何努力工作。这Centers for Disease Control and Prevention（CDC）建议将最大心率的64-76％粘贴在脂肪燃烧区中的中等强度活动。

Endurance athletes who don’t want to push themselves should stay in this range. Most weightlifting workouts stay in this range as well. For a 30 year-old with a max heart rate of 200, the range extends from 128–152 beats per minute.

根据疾病预防控制中心，急剧强度锻炼应为最大心率的77-93％。对于同一30岁的年轻人，每分钟154-186节。您使用的技术可能具有不同的心率区域，但是CDC提供的技术是最可信的。

当涉及心率时，您希望尽可能准确。每分钟160-170节拍之间的锻炼强度有很大的差异。为了获取最准确的心率信息，您需要一些额外的数学。

Martti Karvonen was a Finnish scientist who wanted to figure out a more accurate way to use heart rate to determine the intensity of cardio exercise. His method is known as heart rate reserve, and it’s a more accurate way of determining the intensity of exercise according to an article from theBritish Columbia Medical Journal.

肯尼迪健身explains you can find your heart rate reserve by subtracting your resting heart rate from your max heart rate. To find your resting heart rate, lie down and relax for a few minutes. You can put on a smartwatch or fitness tracker that measures heart rate or use a chest strap. If you don’t have any technology, you can put your fingers on the side of your neck to feel your pulse.

一旦您感到放松，就开始测量心率。如果可以的话，请在几分钟内跟踪它。在此时间，平均心率是您的静息心率。例如，假设您的静息心率为60。如果您30岁，您将从200个最大心率中减去该数字。这意味着您的心率储备数为140。

Now you can use theAmerican College of Sports Medicine’s根据心率储备计算的运动建议，这要精确得多。以140的心率为140，并将其乘以以下强度之一：

• 30％或更少的活动活动
• 30–39% for light activity
• 40–59% for moderate activity
• 60–89% for vigorous activity
• 最大强度的90％或更高

For example, if your heart rate reserve number is 140 and you want to do moderate-intensity activity, you can multiply .4 and .59 by 140. That gives you a range of 56–83 There’s one more step to figure out your target heart rate. Simply add your resting heart rate to the number you currently have. In this example, add 60 to 56 to get 116. Then, add 60 to 83 to get 143. That means your range for moderate-intensity exercise is 116–143.

While it might seem complicated, this is one of the most accurate ways to find your target heart rate without relying on fancy laboratory equipment.

Once you know your target heart rate zone you can use it to adjust your workouts. Wear your heart rate monitor of choice and change your workout intensity as you go. For interval workouts your goal can be to reach vigorous-intensity range during an exercise then drop down to a moderate or light range when you rest. For endurance workouts you can stay in a moderate-intensity range.

选择锻炼和强度水平以达到您的脂肪燃烧区域取决于您的健身水平。例如，如果您是一个狂热的跑步者，则需要比刚跑步的人更快地跑步才能到达脂肪燃烧区域。以下是每个健身水平的一些想法。

Many everyday activities offer low heart rate, fat-burning opportunities. Some good ones:

• 停在停车场的后部，步行到入口处
• Walk the dog instead of simply tossing a ball
• Ditch your car and walk or ride your bike to lunch instead of driving
• Take the stairs

长而缓慢，距离运行在整个锻炼中，请让您进入脂肪燃烧区域。要记住的一些事情：

• 慢是这里的关键词。保持步伐足够适中以保持目标心率区域（最大心率的60-70％）
• Consider doing a快步走起初 - 特别是如果您是新手跑步的话。随着您的健身水平的建立，您将能够在步行中进行稳定的慢跑，而无需脱离燃烧区域。
• Aim to complete a long, slow distance run 3–5 times per week.
• 不要每周增加每周的总里程超过10％，以帮助避免过度使用的风险

无论您是在健身房，在家还是在公园里锻炼，以获取最大的脂肪效果，都可以尝试此简单的1/3例程。

• 在跑步机上花费10分钟，在划船机上进行10分钟，在椭圆机上进行10分钟，进行三个有氧运动。
• 每周进行3-5次锻炼，并混合不同类型的有氧运动练习，以使事情变得有趣。

Get your heart pumping with fast-paced HIIT workouts.转到应用程序中的“锻炼例程”to explore HIIT workouts and more.