What is the best heart rate for fat loss, what is the heart rate for fat burning?

Fat loss heart rate is the most important indicator, the most effective fat loss heart rate is the most direct embodiment, the faster you run, the higher the heart rate, the longer you run, the more calories you consume. The only two variables to determine how many calories are burned are heart rate and time. If the speed is too fast, the endurance is greatly reduced, and the heart rate is too slow to reach the height of fat burning, so maintaining a proper heart rate is the best requirement for fat burning.

Generally speaking, moderate and uniform speed to reach the highest heart rate of 60 and 70 of the amount of exercise, the function of fat burning is the best, in the exercise energy consumption has 40 from fat, 60 for carbohydrates, if you want to exercise cardiopulmonary function most need to reach more than 70 of the heartbeat of strenuous activities, in order to achieve a good ** exercise effect.

At this point, 90 percent of energy is carbohydrates and 10 percent is fat. For example, patients who are too obese need to exercise to lose fat, although strenuous exercise consumes more calories, but it is not suitable for too strenuous exercise that is rushed at the beginning, because the cardiopulmonary function is not yet able to cope well, it is necessary to first reduce fat with gentle exercise, and gradually improve the cardiopulmonary function, and then increase the amount of exercise after the weight is gradually reduced, so as to exercise the cardiopulmonary function and achieve the best effect.

The optimal heart rate for fat loss is a range, and only by maintaining the heart rate within this range can it play a role in protecting and increasing the function of the heart while burning fat. The maximum value for the optimal heart rate for fat loss is (220-age) and the minimum for the optimal heart rate for fat loss is (220-age). Take a 40-year-old as an example, 220-40 = 180, 180, 180, so the optimal heart rate range for a 40-year-old person to lose fat is 108-144 beats per minute.

In the process of fat loss, in addition to regular exercise, you should also eat a balanced diet, eat less foods with high fat content, and eat more whole grains and foods with high fiber content.

If you want to lose fat by exercise, you must achieve a certain amount of exercise and exercise intensity. When you exercise, your heart rate must reach at least 120 beats or more, and you can only achieve the goal of fat loss by sticking to it for a certain amount of time. There is a law of fat loss heart rate, that is, subtracting age from 220 is the best heart rate for fat loss, but it can't be completely based on this, it still varies from person to person, and what suits you is good.

Running is the best way to lower your heart rate, especially long-distance running, it strengthens the heart muscle, my heart rate is 63 beats per minute now, compared to 86 beats per minute when I didn't run.

The best heart rate for fat loss, subtract your age from 220, which is the best heart rate for fat loss.

**Double the effect What is the best heart rate value for fat-burning exercise?

There is a general formula, maximum heart rate estimate = 220 - age (error is about 10 beats).

Normally, the heart rate is divided into 5 zones, and the value of each person is different, so it needs to be measured and calculated, and the maximum heart rate of the person can be calculated with (220 - the person's age).

In the process of exercise, the heart rate is usually monitored to assess whether the effect of exercise has been achieved, and the heart rate can only have the effect of fat burning when the heart rate reaches the exercise heart rate. Whether it is aerobic or anaerobic exercise, it is necessary to have a suitable heart rate to achieve the best fat-burning exercise effect, and maintaining the best exercise heart rate is very important for exercise effect and exercise safety.

When exercising, the fat-burning heart rate is reached, and the effect will be good. The young lady teaches you how to judge your fat-burning heart rate.

A heart rate of 108-126 is considered aerobic training. Aerobic exercise to lose fat must be controlled for at least 20 minutes.

Calculation method: First of all, calculate the fastest heart rate that can be loaded, use 220 - your age = the fastest heart rate you can load, if you are 40 years old, it is 220-40 = 180. Then 180 is the fastest heartbeat you can load, and then the most suitable heartbeat for fat loss should be 60%-70% of the fastest heartbeat that can be loaded.

Then it was concluded that the most suitable heart rate for 40-year-olds to lose fat is between 108-126, which is basically equivalent to 15 minutes of aerobic exercise before starting to enter the fat loss effect.

Now there is basically a consensus that aerobic exercise to lose fat, the time must be controlled at least 20 minutes, the reason is very simple, before 20 minutes, the body consumes sugar first, and after that, consumes fat before entering the fat loss process.

Aerobic exercise that can be **

One: Cycling.

Calories burned: 500-1000 hours.

Be sure to choose your own suitable riding speed and remember to be safe. The effect is very noticeable.

Two: tennis. Calories burned: 500-1000 hours.

Very strong collapse exercise method, especially good for the heart, the most important thing to reduce belly, three times a week is good.

Three: Swimming. Calories burned: about 800 hours.

Swimming is the best way to exercise, when you swim with the whole body to coordinate, but also to relax the mind, so that people have no burden, and more importantly, it can also enhance cardiopulmonary function.

Four: Running. Calories burned: 600 hours.

The right jogging can slowly relax your muscles and also have the effect of reducing stress, and it is difficult to lose weight for an hour a day.

The heart rate is between a minimum of 130 and a maximum of 160 , generally around half an hour.

1. MHR (50 60%) Mild - fat burning exercise - to help warm up or assist in recovery, improve metabolism.

2. MHR (60 70%) Low intensity-fat burning exercise-increase metabolism and fat metabolism. Weight control.

3. MHR (70 80%) Moderate-aerobic fat-burning exercise-Medium-intensity training improves aerobic capacity. Recommended fat-burning exercise heart rate mhr.

4. MHR (80 90%) Aerobic exercise with large amount of exercise - improve lactate tolerance and enhance long-lasting endurance for high-speed exercise.

5. MHR (90 100%) Maximum heart rate - increase the maximum punch speed, enhance the neuromuscular system of athletes or excellent physical condition.

Fat loss is the behavior of animals whose body fat exceeds the normal range, due to their own physical health, through various means to lose excess fat on their body.

Energy is neither created nor disappeared out of thin air, it can only be transformed from one form to another, or from one object to another. If one form of energy decreases, there must be other forms of energy increase, and the amount of decrease and increase must be equal, which is the law of conservation of energy in physics.

Fat is the most important energy storage substance in the human body, the so-called fat loss, according to the law of conservation of energy, energy is not reduced, but with the reduction of fat must be accompanied by the energy of fat decomposition into another kind of energy, such as providing mechanical energy required for exercise.

Reference: Encyclopedia "Fat Loss".

When exercising**, what range should I control my heart rate to be safe and effective?

First, you need to understand what "maximum heart rate" is. The so-called maximum heart rate refers to the upper limit of the heart rate that cannot be exceeded during exercise. This upper limit is calculated by subtracting the current age from 220.

For example, when a 40-year-old person exercises, the heart rate should not exceed 220-40, that is, no more than 180 beats. As you age, the maximum allowable heart rate decreases gradually. This should be easy to understand.

Once you know the maximum allowable heart rate, you also need to know what range to control your heart rate to achieve the best fat loss results. This heart rate range is called fat-burning heart rate.

The formula for calculating fat-burning heart rate is to multiply the maximum heart rate by 60% and 90% respectively, and the two values obtained are the upper and lower limits of the fat-burning heart rate. For even better results, you can narrow this range to 60%-75% of your maximum heart rate, which we call the optimal fat-burning heart rate range.

If your heart rate is less than 45% of your maximum heart rate during exercise, you will hardly burn fat. On the other hand, when you do very intense exercise and your heart rate exceeds 90% of your maximum heart rate, although you are tired, the fat burning effect is not good.

Take, for example, a 30-year-old person. His maximum heart rate during exercise should be 220-30 = 190 beats. Then his fat-burning heart rate ranges from 190*60% to 190*90%, which is 114 to 171 beats.

If we want to control the optimal fat-burning heart rate range, then it is 190*60% to 190*75%, which is 114 to 143 points.

You can use a sports bracelet or sports watch to set the upper and lower limits of the optimal fat-burning heart rate. When the heart rate exceeds this range, a vibrating reminder will vibrate.

Best** heart rate control zone calculation method: (suitable for the average person) 220 current age) maximum Song Hui orange exercise heart rate.

220 current age) minimum exercise heart rate.

Optimal exercise heart rhythm control area calculation: (for people with heart problems) morning pulse upper limit of heart rate control.

Morning Pulse Lower limit of heart rate control. If you control your heart rate during aerobic exercise, you can not only protect and enhance your heart function, but also maximize fat burning, achieve good plasticity and fat loss.

Landlord, the numerical calculation of the optimal fat-burning heart rate is as follows:

Heart rate for fat loss: (200 years of age) (65% 85%)

Heart rate is commonly referred to as the number of times your heart beats in 1 minute.

When losing fat, water, fat and muscle are the same.

It will fall from time to time, and any person is the same, but the proportion is different, depending on the individual's genes. In addition, don't adjust the slope of the treadmill too high to lose fat, it will be very difficult to lose muscle legs.

I don't need to talk about the movement in terms of planning, it's all available on the Internet. What I'm going to talk about is your diet, the so-called three-point exercise and seven-point eating, whether it is to gain muscle or lose fat, diet is far more important than exercise.

Eat more foods with higher unsaturated fatty acids, such as avocado and olive oil.

Don't go on a diet, it's productive for a short time, however a little indulgence will be **and risk being harder than before.

Don't lie down half an hour after eating, you can eat some fruit to help digestion and moisten the stomach. For example, apples, cucumbers, etc. Eat less bananas, which contain a lot of fructose (fructose is a simple sugar, small molecules are easy to absorb, which can replenish energy during exercise and enhance sports performance).

If you still want to know anything, you can also ask, and you can know everything.

Your optimal heart rate. There is nothing wrong with your 100 estimates, and you should try not to do it more than four times a week when you are aerobic, and each time it should not exceed 30 minutes