Hello, I have a question: What is an effective method of getting rid of the so-called "oponki" on the belly? I have been practicing callanetics which has strengthened my abdominal muscles quite a lot, but they are still covered with fat. I currently ride the exercise bike for about 30 minutes using interval training. Do I additionally strengthen the muscles of the buttocks while riding "standing"? Regards
A good way to get rid of the fat that is covering your abdominal muscles is to train on a stationary bike. But you should do it in a slightly different way. Burning body fat is best served not so much by interval training, but rather training performed at a moderate pace, at an appropriate intensity. Intensity is best determined based on maximum heart rate, which is the highest heart rate at which our heart can work during maximum exertion in one minute. The easiest way to estimate them is: 220 - (minus) age for men and 226- (minus) age for women. The value we got is our maximum heart rate. It has been assumed that the optimal training intensity to burn fat and develop endurance is within the heart rate range from 65% to 85% of the maximum heart rate. So, calculating 65% and 85% of our maximum heart rate value, we get the range of heart rate values in which we should fall during our training. For example, a 30-year-old man has a maximum heart rate of 190 beats per minute, and the heart rate interval suitable for fat burning is between: 190x65%=123 and 190x85%=161. Exercise heart rate can be controlled by palpation, i.e. by putting your fingers on into the carotid artery or with a heart rate monitor. Such training should be performed for at least 40-50 minutes, or even longer, 3-4 times a week if you can.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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