What is an effective exercise for weight loss?
The most effective exercise for weight loss is to do strength training followed by aerobic exercise. Calculate the optimal target heart rate for aerobic exercise.
| Target Heart Rate for Aerobic Exercise |
- Anaerobic exercise
- Anaerobic exercise involves exerting strong force over a short period, as in strength training and push-ups, and increases basal metabolic rate. A higher basal metabolic rate increases the calories burned during everyday activities, making it easier to lose weight. Recovery from strength training requires 48 to 72 hours, so training every 2 to 3 days is sufficiently effective.
- Aerobic exercise
- Aerobic exercise, such as walking and light jogging, continuously places a light load on the muscles. It burns body fat. Continuing for at least 20 minutes increases the fat-burning effect.
- Calculating target heart rate (Karvonen method)
- Maximum heart rate = (220 – Age)
- Target heart rate = (Maximum heart rate – Resting heart rate) × Exercise intensity + Resting heart rate
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