What is the appropriate heart rate for weight loss running

When running for weight loss, it is appropriate to control the heart rate at 60% -70% of the maximum heart rate, which is usually 220 minus age. This heart rate range helps to efficiently burn fat while avoiding the physical burden caused by excessive exercise. During exercise, a low heart rate may not achieve the desired fat burning effect, while a high heart rate can easily lead to the body entering an anaerobic metabolic state, mainly consuming glycogen rather than fat. For a 30-year-old adult, the maximum heart rate is about 190 beats per minute, and it is recommended to maintain a heart rate of 114-133 beats per minute during weight loss running. This heart rate range ensures that aerobic metabolism is the main source of energy during exercise, promoting fat breakdown. At the beginning of exercise, heart rate may rise rapidly, but as exercise continues and physical fitness improves, heart rate will gradually stabilize at the same intensity. During exercise, real-time heart rate can be monitored through a fitness wristband or heart rate band, or subjective perception can be used to determine if the intensity of normal speech but slight wheezing is usually within an appropriate heart rate range. When running for weight loss, in addition to paying attention to heart rate, one should also pay attention to the duration and frequency of exercise. It is recommended to run for 30-60 minutes each time, 3-5 times a week. Warm up before exercise and stretch after exercise. In terms of diet, it is important to ensure a balanced nutrition and control total calorie intake. It is advisable to choose a flat and safe road or track for running, and wear suitable running shoes. If discomfort symptoms such as chest tightness and dizziness occur, exercise should be stopped immediately. For people with underlying diseases, it is recommended to develop an exercise plan under the guidance of a doctor.