You are engaged to exhaustion, alternate the bar with dancing, twist the hoop and even decided to run in the morning - and the hated pounds are still in place. What to do? "Count the pulse" - answer the trainers. And remember the magic formula of the maximum heart rate for training: 220 minus the age figure. It is she who is the key to success.
- Warm up is necessary. Give her 15-20 minutes of your lesson - at which time the pulse reaches about 50 percent of the maximum value: the body "works" for health and well-being. The metabolic processes are normalized, the blood is saturated with oxygen to the required degree, the muscles become more elastic, the posture is even. Active fat burning is preceded by a "plateau" - kilograms will begin to melt only after half an hour of physical exertion. Therefore, it is not necessary to grasp the dumbbells with enthusiasm from the doorstep - if you are disgusted with slopes and stretch marks, try walking or a measured swim.
- The "energetic" fitness complex is the basis of the session. After 30 minutes you feel a rush of vigor: the muscles are warmed up, the body is pleasantly strained, you easily move. This is the same phase of active burning of calories with a pulse rate up to 70 percent of the maximum. Keep the pace of breathing - so you will achieve the best result. Choose mobile classes (step, dance), fast swimming, running, boxing.
- The next phase - aerobic - increases the heart rate to 80 percent. The burden on the lungs increases, the energy for strength exercises the body receives from "recent" calories - daytime meals. The aerobic phase allows to improve bends of a body - to make legs more harmonous, a waist - thin, buttocks - tightened. It is important only not to overdo and control the pulse: if its frequency reaches its maximum - your training simply begins to "wear out" the heart.