The heartbeat reaches 108- 126, which is regarded as aerobic training. Aerobic exercise should reduce fat for at least 20 minutes. Calculation method: First calculate the fastest heartbeat, using 220- your age = your fastest heartbeat, and if you are 40 years old, it is 220-40= 180. Then 180 is the fastest heartbeat you can load, and then the heartbeat that is most suitable for reducing fat should be 60%-70% of the fastest heartbeat. Then it is concluded that the most suitable heartbeat for 40-year-old people is between 108- 126, which is basically equal to the fat-reducing effect after aerobic exercise 15 minutes. At present, I have a basic understanding of fitness and weight loss. Aerobic exercise must be controlled for at least 20 minutes to lose fat. There is a simple reason. Twenty minutes ago, the body consumed sugar first, then fat, and then entered the process of reducing fat. Aerobic exercise to lose weight: 1. Heat consumed by cycling: 500- 1000/ hour. Be sure to choose the riding speed that suits you and remember to pay attention to safety. The weight loss effect is very obvious. Two: the calories consumed by tennis: 500- 1000/ hour, a very powerful exercise mode, which is particularly good for the heart, and the most important thing is to reduce stomach, three times a week. Three: the calories consumed by swimming: swimming at around 800/ hour is the best exercise mode. When swimming, you can use your whole body to coordinate, relax your mood, make people feel unburdened, and more importantly, enhance your cardiopulmonary function. Four: calories burned by running: 600/ hour correct jogging can make your muscles relax slowly, and it also has a decompression effect. It is difficult to lose weight for an hour every day. Sogou Encyclopedia-Aerobic Exercise People's Network-Eight aerobic exercises can make you lose weight 10 kg a month easily, and can also reduce fat, but the effect will be worse. When you reach your heart rate, you start burning fat within 30 minutes. Otherwise, it may take several hours to reach the same consumption. The intensity of exercise is between fifty and eighty-five. Target heart rate =[220 years old-static heart rate ]X training intensity+static heart rate These data are all known. Static heart rate. Which is our pulse. Refers to the number of times the heart beats per minute. It can be measured by instruments. The training intensity is selected between 5% and 85%. For example, if a person is 20 years old and his static heart rate is 70, then his heart rate is 220-20-70x50%+70 = 135 220-20-70x85%+70 =180.5, then his heart rate is135 and/. The heart rate between them can achieve a certain weight loss effect. If the intensity is too small, you will not be able to lose weight.