What is the appropriate heart rate range for weight loss

The heart rate range for weight loss is generally controlled at 60% -70% of the maximum heart rate, which is more appropriate. The maximum heart rate can be estimated by subtracting age from 220, for example, the weight loss heart rate range for a 30-year-old person is 114-133 beats per minute. This interval can effectively promote fat metabolism while avoiding excessive exercise intensity leading to muscle breakdown or cardiovascular burden. Maintaining heart rate during exercise in the weight loss range is mainly achieved through aerobic exercise, such as brisk walking, jogging, swimming, and other moderate intensity activities. It takes more than 30 minutes to activate the fat supply system, and it is recommended to do it 3-5 times a week. In the early stages of exercise, real-time data can be monitored through a heart rate monitor or smartwatch. After familiarizing oneself with physical reactions, subjective fatigue scales can also be used to evaluate the state of slight wheezing but normal conversation during exercise. Pay attention to warming up and cooling down for 5-10 minutes each, gradually adjusting the heart rate to the target range. Patients with hypertension and heart disease should consult a doctor to develop personalized plans. In addition to monitoring heart rate, weight loss effectiveness also needs to be combined with dietary management. Daily calorie intake should be slightly lower than consumption, increase the proportion of high-quality protein and dietary fiber, and reduce refined carbohydrates and saturated fats. Timely replenish water and electrolytes after exercise, and avoid exercising on an empty or full stomach. If you experience discomfort such as dizziness and chest tightness, stop immediately and seek medical attention. Maintaining regular exercise habits over the long term is more important than simply pursuing heart rate values, as it can sustainably improve basal metabolic rate.