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Why a Heart Rate of 120 Beats per Minute is Most Suitable for Fat Burning

Nov 25, 2024 Source: Cainiu Health
Dr. Yang Ziqi
Introduction
The claim that "a heart rate of 120 beats per minute is the most suitable for fat burning" is overly absolute. While the body can burn fat at a heart rate of 120 beats per minute—due to increased metabolic rate, being within the fat-burning heart rate zone, high-intensity exercise effects, high aerobic efficiency, and enhanced fat breakdown—the aforementioned reasons are insufficient to conclude that this is definitively the optimal heart rate for fat burning.

There is no exact saying that "a heart rate of 120 beats per minute is the most suitable for fat burning." However, a heart rate of 120 beats per minute may be relatively suitable for fat burning, mainly due to increased metabolic rate, being within the fat-burning heart rate zone, effects of high-intensity exercise, high aerobic efficiency, and enhanced fat breakdown. Detailed explanations are as follows:

1. Increased Metabolic Rate: When the heart rate reaches 120 beats per minute, the body's metabolic rate increases. Metabolism is the process of energy consumption and substance breakdown in the body, including the breakdown and metabolism of fats. Therefore, an elevated metabolic rate helps promote fat burning.

2. Within the Fat-Burning Heart Rate Zone: During moderate-intensity aerobic exercise, a heart rate of 120 beats per minute falls precisely within the optimal heart rate range for fat burning. At this point, the body primarily relies on fatty acids as its energy source, resulting in higher fat-burning efficiency.

3. Effects of High-Intensity Exercise: A heart rate of 120 beats per minute is often achieved during high-intensity exercise. High-intensity workouts accelerate the body's metabolic cycle and increase perspiration, thereby speeding up fat consumption. Additionally, high-intensity exercise stimulates the secretion of growth hormones and other hormones that aid in fat burning.

4. High Aerobic Efficiency: At a heart rate of 120 beats per minute, the body is typically in an aerobic exercise state. Aerobic exercise is one of the effective ways to burn fat, as it enhances cardiopulmonary function and improves the body's oxygen utilization, thus accelerating fat breakdown and metabolism.

5. Enhanced Fat Breakdown: The exercise intensity corresponding to a heart rate of 120 beats per minute stimulates the secretion of hormones such as adrenaline, which can promote the breakdown and release of fat, thereby increasing the body's utilization and consumption of fat.

When exercising, individuals should determine the most suitable heart rate range based on their personal health condition and exercise capacity. At the same time, attention should be paid to safety and comfort during exercise to avoid excessive fatigue and injury.

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