What is the heart rate for fat burning during exercise?

Exercise to lose weight has always been a favorite way to lose weight. This way of losing weight is not only simple, but the whole process is not complicated. It is safe to improve your fat metabolism through a few simple exercises, and it does not require painful dieting. It is also very healthy. However, it is not easy to find a suitable exercise for yourself. So what are the heart rate adjustments for exercise to burn fat?

One of the most effective ways to lose weight is to exercise, but too high intensity exercise is not good for health, and too low intensity exercise cannot achieve the desired effect. The standard for determining whether weight loss can be achieved is the fat burning heart rate. So what is the fat burning heart rate? What is the most appropriate fat burning heart rate? The weight loss question bank of Aimei Women's Network can solve all weight loss questions for netizens. This topic mainly teaches you what your fat burning heart rate is and how to calculate it, so that you can exercise reasonably and lose weight healthily and effectively.

What is the fat burning heart rate?

The fat burning heart rate refers to the heart rate that allows the exercise intensity to reach the point where fat is burned. Knowing your own fat burning heart rate can effectively control the intensity of exercise and achieve the effect of burning fat, which is called fat burning exercise. If the heart rate is lower or higher than the fat burning heart rate, it is not considered fat burning exercise, and what is burned is not fat. Each person's fat burning heart rate varies from person to person and can be calculated according to the formula.

Fat burning heart rate calculation formula

Heart rate can be divided into maximum heart rate and medium and low intensity exercise heart rate.

Maximum heart rate = 220 - age

Low to moderate intensity exercise heart rate = (220-age) x 60% ~ (220-age) x 80%

For example: A 25-year-old woman has the best heart rate control for burning fat while running:

220-25X60%--220-25X80%=117 times/min-156 times/min

117 beats/minute - 156 beats/minute is the best heart rate for fat burning. You just need to control it within this range.

Necessary conditions for fat burning exercise:

1. The exercise should reach a low to medium intensity fat burning heart rate;

2. Exercise with a fat-burning heart rate intensity should last for more than 45 minutes;

3. This kind of exercise must involve large muscle groups, such as jogging, swimming, aerobics, etc.

Details of fat burning exercises

How to control the body during exercise to improve muscle control ability, thereby increasing exercise intensity and achieving better fat burning effects.

1. Straighten your back

First, fully stretch your back, straighten your chest and waist. People often hunch their backs unconsciously. You must overcome this bad habit, otherwise it will reduce the effectiveness of walking. (Applicable to any exercise with low back support)

2. Waist enlargement exercise

When walking, not only the legs are exercised, but also the waist. Increasing the pace and moving the waist left and right can tighten the waist and buttocks muscles and greatly increase the intensity of exercise.

Exercise has always been very popular in our lives, because exercise is not only simple, but the process is also not complicated. We can exercise through jogging, swimming, and aerobics. It is very suitable for both men and women, and through fat-reducing exercises, we can quickly lose the so-called fat accumulation in our body and give ourselves a slim figure.