What is the best 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, which can effectively burn fat and has strong sustainability. Maintaining a heart rate of 60% to 70% of the maximum heart rate during exercise belongs to the high-efficiency fat burning range. At this time, the body mainly relies on fat for energy supply, and moderate exercise intensity can be maintained for a long time. For example, the maximum heart rate of a 30-year-old person is about 190 beats per minute, and the optimal heart rate range is 114 to 133 beats per minute. Exercise within this range can avoid excessive fatigue and is suitable for moderate intensity aerobic exercises such as brisk walking, jogging, swimming, etc. It is recommended to last for more than 30 minutes each time. If the heart rate exceeds 80% of the maximum heart rate, it enters the anaerobic metabolism zone. Although calorie consumption increases, the proportion of fat supply decreases, and it can easily lead to muscle breakdown. Although high-intensity interval training can improve metabolism, it requires a certain physical foundation and is not suitable for patients with cardiovascular disease. When the heart rate is below 50% of the maximum heart rate, energy consumption is limited and the weight loss effect is not significant.

It is recommended to observe data in real-time through heart rate monitoring devices and adjust intensity based on subjective fatigue levels. Before and after exercise, it is necessary to fully warm up and stretch, and avoid exercising on an empty or full stomach. Middle aged and elderly people with underlying diseases should consult doctors to develop personalized plans and gradually increase exercise intensity. Maintaining at least 150 minutes of moderate intensity aerobic exercise per week, combined with dietary management, can achieve ideal weight loss results.