What is the appropriate heart rate for weight loss during aerobic exercise

The optimal heart rate range for aerobic exercise weight loss is usually controlled between 60% and 70% of the maximum heart rate. The maximum heart rate can be estimated by subtracting age from 220, and this range can effectively promote fat burning with high safety. Maintaining a heart rate of 60% to 70% of the maximum heart rate during exercise is called the fat burning interval, during which the body primarily relies on fat for energy. At this intensity, athletes are able to maintain sustained activity for a longer period of time, such as brisk walking, jogging, or swimming, with slightly faster breathing but normal conversation. It is recommended to observe data in real-time through heart rate monitoring devices to avoid insufficient intensity or excessive fatigue. If the heart rate exceeds 80% of the maximum heart rate, it enters the anaerobic zone. Although calorie consumption increases, the energy source is mainly glycogen, and the proportion of fat metabolism decreases. High intensity exercise can easily lead to muscle fatigue or sports injuries, and is not suitable as the main way of long-term weight loss. Special populations such as cardiovascular disease patients need to adjust their intensity under the guidance of a doctor. During weight loss, it is recommended to engage in aerobic exercise 3 to 5 times a week for at least 30 minutes each time, combined with strength training to improve basal metabolic rate. Warm up and stretch before and after exercise, adjust the intensity appropriately according to body sensation, and avoid exercising on an empty stomach or when full. In terms of diet, it is necessary to control the total calorie intake and ensure a balanced combination of high-quality protein and dietary fiber in order to achieve the desired weight loss effect.