Exercise is one of the most effective ways to lose weight, but we should pay attention to that if we want to lose weight through exercise, we should control the heart rate of fat reduction within an effective range. If the heart rate cannot reach the height of fat burning, that is to say, maintaining an appropriate heart rate is the king way to burn fat. What is the best fat burning heart rate for aerobic exercise?
How much is the best fat burning heart rate for aerobic exercise
Generally speaking, moderate and uniform exercise with a maximum heart rate of 60% to 70% is the best. According to relevant research, 40% of the energy consumption of people in sports comes from fat and 60% from carbohydrate. If you want to exercise cardiopulmonary function, the exerciser needs to take vigorous exercise to reach more than 70% of the maximum heart rate during exercise. At this time, 90% of the energy consumption is carbohydrate and 10% is fat.
For patients who are too obese, exercise is usually used to eliminate fat. It should be noted that although intense exercise consumes a lot of calories, it is not suitable for them to rush to do too intense exercise at the beginning, because the cardiorespiratory function of the exerciser is still unable to cope. It is suggested that moderate exercise should be used to eliminate fat before strenuous exercise, so as to effectively improve the basic cardiopulmonary function. Only after gradually reducing weight and weight can the amount of exercise be effectively enhanced to exercise the cardiopulmonary function.
The calculation method of heart rate is closely related to the speed and intensity of exercise. If you have a GPS Watch and heart rate band for running, you can simply see your maximum heart rate by wearing the GPS Watch and heart rate band when running. It is the most convenient way to control your heart rate to 80% of the max heart rate every time during the next exercise. If you don’t like to wear a heart rate belt every time you run, you can also measure your heart rate to find the highest aerobic zone. Generally speaking, it needs two values of static heart rate and maximum heart rate to determine.
The best heart rate of aerobic exercise is 60% to 70%. For those who have no sports foundation before, or those who have a large body weight base, it must be noted that at the beginning, they can not directly take vigorous exercise. Instead, they should take some moderate exercise first, so that the body can have a process of adaptation, so as to effectively prevent people from being injured during exercise.
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