January is synonymous with adjusting the pocket after the waste of Christmas, of the known Detox diets After copious meals and to propose to return to exercise with great expectations. Some people return to the gym and others try it for the first time. Should we crush the body to feel better? Nutritionist Pablo Ojeda warns about the best way of take rhythm without neglecting the heart.
Whether we return to the routine of the exercise and if we debut in it with the beginning of the year it is important, as this expert highlights, be aware that You should not go “from zero to one hundred” with the claims of putting ourselves in full speed. Joints, bones and heart will resent And they will also cause us to feel more and more lazy when it comes to physical activity until that leads to abandoning the habit of training.
Ojeda proposes that all healthy person focus on Do not do more than 120 and 125 pulsations per minute. Thus, he assures that science has shown that “In that work it burns much more fat That when we do high intensity work with the heart in full, “he explains.
Realistic routines that guarantee losing weight
As the nutritionist explained in a radio program, in the field of physical activity The January slope will be less pronounced If we keep that number of pulsations With moderate intensity exercises. In fact, the body will be adapted and the progression will open slowly, as explained: “As the days go by, Your body is going to be asking little by little more rhythm To get those 120 pulsations. “
Having feasible goals to get not only will help the exercise routine not abandoned but also If the goal is to lose fatthis will be achieved more effectively: “holding moderate exercise with those pulsations It burns much more fat that with high intensity exercises, “as the nutritionist indicates.
How are pulsations calculated?
Heart rate is the amount of beats that makes the heart for a minutewhat is colloquially known as pulsations per minute. Although today There are various devices to measure itit is also common for the interested person to carry out the calculation to Control the proper intensity of the exercise.
After these explanations, the forced question would be How to know the average speed at which the heart beats during physical activity. There is no standard measure but depends on the general state of health of each person and they will intervene factors such as pathologies or medicationamong others. The first step would be to calculate the maximum heart rate, that is, The upper limit that cardiovascular system can support during physical activity.
References
May Clinic (SF). Exercise intensity: how to measure it. https://www.mayoclinic.org/es/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
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