How to control your heart rate during aerobic exercise to lose weight?

In modern life, people have regarded obesity as an important factor affecting health. Most obese patients will have more or less health problems, which brings great pressure to the body. Therefore, weight loss is a very popular thing for modern people. The best way to lose weight is to do aerobic exercise. However, how to control the heart rate during aerobic exercise? Let’s take a look at the explanation below.

Exercise heart rate refers to the heart rate state maintained by the human body during exercise. Whether it is aerobic exercise or anaerobic exercise. Only by having a suitable heart rate can you achieve better exercise results. Maintaining the optimal exercise heart rate is important for both exercise effects and safety. The exercise heart rate is particularly important for people with three highs. If the heart rate is too high, it will be detrimental to physical health and the fat reduction effect will not be good. A low heart rate will not harm the body, but the exercise effect will not be good.

Exercise that keeps the heart rate at 150 beats/minute is called aerobic exercise, because at this time the blood can supply enough oxygen to the myocardium. If the heart rate reaches 150-160 beats/minute, the blood is no longer able to supply sufficient oxygen to the myocardium and it becomes semi-aerobic exercise. If the heart rate reaches 160 beats/minute or above, it is anaerobic exercise, which means that the oxygen in the blood is in short supply for the myocardium.

Optimal heart rate range for exercise

The commonly used calculation formula is (220-age) x 60%~85%.

If you are 20 years old, the optimal heart rate range is

(220-20) x 60%~85% = 120-170

This formula is a bit complicated and hard to remember, so many people use 180 (or 170) - age as the reference value for the optimal heart rate. The optimal heart rate is a combination of fat burning effects and cardiovascular safety factors. It does not mean that you must reach this number to lose weight. As long as it falls within the entire range, it will be fine.

Moreover, it is generally said that aerobic exercise can help lose weight because aerobic exercise has moderate intensity and is sustainable. High-intensity exercise, such as sprint running, consumes a lot of calories, but it cannot be sustained, so it is not conducive to weight loss.

Whether your heart rate is 130 or 160 when you exercise. It all has to continue for a sufficient period of time to consume enough calories cumulatively to lose weight.