The relationship between aerobic exercise and weight loss, the relationship between aerobic exercise heart rate and time

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June 06, 2025

The relationship between aerobic exercise and weight loss, the relationship between aerobic exercise and heart rate and time

Where loss is probably a headache for the whole world. Aerobic exercise is recognized as the best way to lose weight in a healthy way. Aerobic exercise does not only refer to various aerobic exercises, but also endurance exercises such as running, cycling, swimming, and skipping rope. It sounds quite boring. You may have implemented it. Maybe because the effect is not as good as you expect or have the conditions and time limits, I didn’t insist on it in the end. The result is still fat!

It is not that these aerobic exercises are ineffective or not suitable for you. Generally speaking, unless there is a special disease, aerobic exercise has very good effects on everyone's cardiovascular function and fat loss. The key is: choose the type of aerobic exercise based on your original physical condition and your own exercise interests, and pay attention to it. Ideal for aerobic weight loss, design an aerobic exercise prescription for yourself, because only the body knows it best.

1. Heart rate

This is the most direct indicator for determining the effect and intensity of aerobic exercise. Many fitness equipment in the gym have calorie (calorie) counts consumed. But in fact, this count is generally very different from actual consumption, and there is no constant ratio between calorie consumption and fat consumption. The catabolic of fat is a series of complex biochemical reactions, and the heart rate reflects the excitation of the sympathetic nerve. The excitation of the sympathetic nerve promotes the secretion of a series of lipolytic hormones, thereby activating lipolytic enzymes, and decomposing the fat stored in the tissues of fat cells into free fat acid and glycerol. Under the condition of sufficient oxygen supply, fat acid can be decomposed into carbon dioxide and water and release a large amount of energy.

So how much heart rate or intensity can you achieve during exercise to effectively lose weight? First introduce a few parameters, the maximum heart rate: MHR is 220-your age, the lowest heart rate, usually tested in the morning. The retention heart rate is the maximum heart rate-lowest heart rate. The weight loss heart rate is that the heart rate range of aerobic exercise should be the minimum heart rate + retention heart rate × 50%-60%. The heart rate range for exercising endurance is the minimum heart rate + retention heart rate × 60%-70% .Since the maximum heart rate is an estimate of the heartbeat limit based on physiological conditions, the actual intensity should be appropriate for people. For beginners, you can usually keep it at 60-65% MHR. If you blindly pursue high intensity regardless of your physical conditions, it will be detrimental to health.

2. Time

According to American sports medicine, 15 minutes before aerobic exercise, liver glycogen is the main energy supply, and fat energy supply starts 15 to 20 minutes after exercise, so aerobic exercise is generally required to last for more than 30 minutes. Then a problem occurs. Do everyone have such basic physical fitness while maintaining high intensity such as 65% MHR for 30 minutes or longer? Let me Let’s first take a look at what it means to exercise for 30 minutes while maintaining high intensity such as 65% MHR. Adult women’s 800m and men’s 1500m long-distance running can generally reach the required heart rate. Most people should have experienced this in physical education classes. The meeting time is 4 to 5 minutes and 6 to 7 minutes respectively. That is to say, running 6 to 8 kilometers at a medium speed can reach 65% MHR aerobic exercise for 30 minutes.