This is the most direct index to measure the effect and intensity of aerobic exercise. At present, many fitness equipment in the gym have calorie (calorie) counting. But in fact, this calculation is generally far from the actual consumption, and there is no constant ratio between calorie consumption and fat consumption. The catabolism of fat is a series of complex biochemical reactions, and the heart rate reflects the excitement of sympathetic nerves and promotes the secretion of a series of lipolytic hormones. So as to activate lipolytic enzymes and decompose the fat stored in adipose tissue into free fatty acids and glycerol, and the fatty acids can be decomposed into carbon dioxide and water under the condition of sufficient oxygen supply and release a lot of energy.

So how much heart rate or intensity should you reach during exercise to lose weight effectively? Usually it should be 60%-75% of the maximum heart rate (MHR/220-your age). That is, for a 30-year-old friend, the maximum heart rate is 220-30 = 190. Then190× 60% =114. That is, exercise with a heart rate of 1 14 ~ 145 is effective and safe. Because the maximum heart rate is an estimate of the heartbeat limit based on physiological conditions, the actual intensity should be suitable for people, and beginners can usually keep it at 60 ~ 65% MHR. If you blindly pursue high intensity regardless of your physical condition, it will be harmful to your health.