What heart rate is needed for fat burning while running?

The relationship between fat burning and heart rate mainly depends on the intensity and duration of exercise. Achieving a certain level of heart rate during running can enhance fat burning.

For most adults, the fat-burning heart rate at moderate to low intensity typically fluctuates between 60% and 80% of maximum heart rate, which can be estimated using the formula: 220 minus age. For example, a 40-year-old person would have a maximum heart rate of 180 beats per minute, making their fat-burning heart rate range approximately 90 to 126 beats per minute. However, fat-burning heart rate is closely related to individual physical condition, exercise habits, age, and other factors.

In addition to reaching an appropriate fat-burning heart rate, the optimal fat-burning strategy involves engaging in long-term, continuous moderate to low-intensity exercise, supplemented by short-term high-intensity interval training, which can help increase overall metabolic rate.

Individual cardiorespiratory fitness and baseline physical condition also influence fat-burning effectiveness. It is recommended to develop a suitable exercise plan based on individual circumstances, ensure exercise remains within a safe range, and monitor heart rate during physical activity.