At what heart rate is the highest fat burning effect

The best fat burning effect is achieved when the heart rate is maintained at 60% -70% of the maximum heart rate. The heart rate range during exercise mainly depends on factors such as age, exercise intensity, and physical fitness level. Scientific monitoring of heart rate can help improve fat metabolism efficiency. There is a clear correlation between heart rate during exercise and fat consumption. When the heart rate reaches the range of 60% -70% of the maximum heart rate, the body mainly relies on fat as an energy source, and the fat burning efficiency is highest at this time. This area is called the "fat burning zone" and is suitable for moderate intensity aerobic exercise such as brisk walking, jogging, swimming, etc. The calculation method can use a simple formula: target heart rate=220- age × 60% -70%. For example, the fat burning heart rate of the 30-year-old population is about 114-133 beats per minute. During high-intensity exercise, if the heart rate exceeds 70% of the maximum heart rate, the body will shift towards consuming more glycogen rather than fat. Although the total calorie consumption increases, the proportion of fat energy supply decreases. Low intensity exercise with a heart rate below 50% of the maximum heart rate, although having a high proportion of fat energy supply, consumes less total fat per unit time. In special circumstances, interval training can continuously increase fat oxidation rate after exercise by alternating high and low heart rates, but requires a certain level of exercise foundation.

It is recommended to monitor heart rate in real-time through a heart rate band or sports wristband, and adjust exercise intensity based on physical sensation. Warm up before exercising, gradually increase to the target heart rate range and maintain it for more than 20 minutes. At the same time, pay attention to controlling the intake of refined carbohydrates in the diet, ensuring high-quality protein and dietary fiber. Engage in 3-5 aerobic exercises per week combined with 2 strength training sessions to form a sustained and efficient fat burning cycle. If discomfort such as chest tightness and dizziness occurs, stop exercising immediately and seek medical attention.