What heart rate burns fat while brisk walking?
Disease description:
I am trying to lose weight, mainly through brisk walking. I don't know how fast I should walk to achieve fat-burning effects. I would like to ask, what heart rate during brisk walking is optimal for fat loss?
Doctor's answer (1)
Dr. Tian Hongbo
When engaging in brisk walking for fat loss, controlling heart rate is particularly important. When the heart rate reaches approximately 120 to 160 beats per minute during brisk walking, the body's metabolism accelerates, helping to burn calories and thus achieving fat loss.
Specifically, when the heart rate reaches around 130 beats per minute, it can promote fat burning and metabolism. For healthy adults, this is a relatively ideal heart rate range for fat loss. Individual differences can affect the specific values; for example, individuals with naturally higher heart rates may require a higher heart rate during exercise to achieve fat loss, while those with lower heart rates may achieve their fat loss goals at lower heart rates.
During fat loss through brisk walking, it is recommended to use heart rate monitoring devices to adjust exercise intensity in real time, ensuring effective fat burning without excessive fatigue, thus achieving healthy and safe weight loss goals. Additionally, combining balanced nutrition with appropriate muscle training is more beneficial for maintaining an ideal weight and body shape.
