Can exercising with a heart rate of 110 help with weight loss

Exercising at a heart rate of 110 beats per minute can usually assist in weight loss, but the effect varies from person to person. The weight loss effect is related to factors such as exercise intensity, duration, and basal metabolic rate. Maintaining a heart rate of 110 beats per minute during exercise belongs to the range of low to moderate intensity aerobic exercise, suitable for people with a large weight base or weak exercise foundation. In this heart rate state, the body mainly consumes fat as a source of energy, without putting too much burden on the cardiovascular system. Continuous exercise for more than 30 minutes can effectively promote fat breakdown, and when combined with dietary control, it can create a calorie deficit. For middle-aged and elderly people or those in the postpartum recovery period, this heart rate range is safer and can avoid the risk of sports injuries. If a single low-intensity exercise is maintained for a long time, the body may gradually adapt and reduce energy efficiency. Some people have a high basal metabolic rate or high muscle mass, and it may be difficult to achieve ideal weight loss effects solely through low heart rate exercise. When there are metabolic problems such as insulin resistance, resistance training should be combined to improve fat loss efficiency. The excessive oxygen consumption effect generated after high-intensity interval training often results in a longer duration of fat burning compared to constant speed low heart rate exercise.

It is recommended to adjust the exercise plan according to changes in body fat percentage, and combine 2-3 resistance training sessions per week to increase muscle mass and enhance resting metabolism. Warm up and stretch before and after exercise to avoid low blood sugar caused by fasting exercise. Control the intake of refined carbohydrates in diet, increase the proportion of high-quality protein and dietary fiber, and regularly monitor indicators such as waist circumference and body fat to scientifically evaluate the weight loss effect. If palpitations or dizziness occur, exercise should be stopped immediately and medical examination should be sought.