What is the best heart rate for aerobic exercise to lose weight

Aerobic exercise maintains a heart rate between 60% and 70% of the maximum heart rate for optimal weight loss. This heart rate range can effectively promote fat burning while avoiding excessive fatigue. The calculation method is 220 age x 0.6 to 0.7, for example, the ideal fat burning heart rate for a 30-year-old population is 114-133 beats per minute. During exercise, a low heart rate may not fully mobilize fat breakdown, while a high heart rate can easily turn to glycogen for energy supply. The maximum heart rate range of 60% -70% is called the "fat burning zone", where about 50% of the body's energy comes from fat consumption. It is recommended to observe data in real time through heart rate monitoring devices. In the initial stage, low-intensity exercises such as brisk walking, jogging, swimming, etc. can be chosen, lasting for more than 30 minutes each time.

Some special populations need to adjust their heart rate standards. Patients with hypertension or heart disease should lower the upper limit to 50% of the maximum heart rate, and pregnant women should not exceed a heart rate of 140 beats per minute during exercise. Due to their high baseline heart rate, teenagers can appropriately increase it to the range of 65% -75%. If you experience discomfort symptoms such as dizziness and nausea during exercise, you should stop immediately and consult [SEP]. Maintaining regular aerobic exercise habits is more important than simply pursuing heart rate. Engaging in 4-5 exercises per week, combined with dietary control and strength training, can significantly improve weight loss efficiency. Warm up and stretch before and after exercise, replenish fluids in a timely manner, and avoid exercising immediately on an empty stomach or after a full meal. It is recommended to regularly evaluate changes in body fat percentage and dynamically adjust exercise plans based on the body's adaptation.