The optimal heart rate for fat burning is a common misunderstanding. Many people often only look at how many calories they consume during exercise. In fact, exercise intensity, that is, heart rate, is more important.

The best fat burning heart rate refers to the heart rate with high fat energy supply ratio during aerobic exercise. The best fat burning heart rate is 60%~70% of your maximum heart rate.

Calculation formula: fat burning heart rate =(220 one year old) ×60%~70%

Beyond this range, the proportion of fat energy supply decreases, mainly from muscle glycogen. Although the proportion of fat energy supply is high, the total calorie consumption is too small. When we maintain this heart rate range for a long time, the utilization rate of fat will increase, so if you have the conditions, I strongly recommend that you buy a watch or bracelet, so that you can monitor your heart rate in real time.

Care about your heart when sweating; Heart rate monitoring, you can know at a touch.

Different heart rate values correspond to different fat burning efficiency during exercise. Monitoring the heart rate can effectively help you adjust the intensity of exercise in time, burn fat efficiently, and give vibration tips when the heart rate exceeds the warning value.

You can also use "speech test" to estimate the heart rate during exercise. If you have difficulty breathing, you can still say short words, but you can't finish a sentence completely. This means that you are about 60%~70% of your maximum heart rate.