Fat Burning Heartbeats - The Ideal Heart Rate For Weight Loss

Number of keystrokes to burn fat

Evaluating the best number of strokes to burn fat is essential to boost results. The maximum heart rate (MHR) value is used for this. This figure is calculated by subtracting the age (in years) from the figure 220. For example, in a 25-year-old man, his FMC is 195 beats per minute (220 – 25 = 195).

It is not news that eliminating body fat through exercise is possible. However, it is essential to consider the maximum safe value for the cardiovascular system. The ideal number of strokes to burn fat is calculated based on this reference (1).

Heart rate ranges for burning fat:

  • Very soft pulse – at rest: 35-40% MHR (60-80 bpm for 30-year-olds)
  • Soft pulse – warm-up: 50-60% FCM (95-115 ppm)
  • Ritmo moderado – 60-70% FCM (115-135 ppm)
  • Aerobic zone : 70-80% FCM (135-150 bpm) The best number of strokes to burn fat
  • Intense pulse – resistance exercises: 80-90% FCM (150-170 bpm)
  • Maximum pulse – dangerous “red” zone: 90-95% FCM (170-180 bpm)

We emphasize that it is not necessary to memorize all the figures. The critical thing to remember is that the best number of pulsations to burn fat is in the aerobic zone (1). There are many devices to measure the number of beatings called heart rate monitors. At Nutrition 360, we recommend the heart rate monitor with a chest strap.

On the other hand, the use of different technologies has proven that other technologies, such as muscular electrostimulation, do not significantly influence pulsations. Therefore, we do not recommend this type of sports accessory for running.

Heartbeats and sport

The number of beats is an essential parameter to consider in sport. Directly determines the number of calories burned during physical activity and marks the intensity limit. It is necessary to know that increasing the heart rate is not the same for everyone.

An overweight person can bring their heart rate to maximum just by jogging at a moderate speed. Not exaggerating the pulsations to burn fat and adapting to the capacities of each one is essential to avoid coronary events.

Workouts run with a low heart rate, such as walking, are often less effective at burning fat. However, activities at an extremely high pace strain the body and lead to health problems. For this reason, it is essential to know what the pulse rate is to burn ideal fat, trying at all times not to reach the red zone.

High pulse when running: dangers

The pulsations to burn fat should range between 135 – 150 beats per minute. Training at a high pulse is only recommended for 1 or 2 minutes. By reaching the figure of 90-95% FCM (170-180 ppm for people of 30 years), all kinds of dangers can be run in the cardiovascular system. It is best to take a break to drink water, and when the pulse is moderate, continue.

In a high pulse, the levels of the stress hormone: cortisol increase. When this hormone is kept at high levels for periods, it generates not only chronic stress but also inflammation. In addition, elevated cortisol is considered a cause of overweight and obesity.

Duration is just as important as your heart rate to burn fat.

Suppose you decide to burn fat through running. Remember that the duration of the activity is even more important than the intensity. Running 30 minutes at a moderate jog in terms of calories is the same as running 15 minutes at full speed. In the first case, the cardiovascular system and the joints are protected.

On the other hand, some trainers recommend training on an empty stomach to burn fat. This is because the body does not have glycogen stores on an empty stomach, so it begins to use fat stores as a source of energy. In any case, these techniques are only allowed for advanced athletes under the assistance of a professional.

Speed ​​and heart rate to burn fat

Running at six mph burns between 300 and 450 calories in 30 minutes. The most advanced athletes, who can maintain a speed of 16 km / h, will burn between 495 and 730 KCal in the same amount of time. (4) (5)

Running to burn fat is where a beginner usually starts. However, the important thing is not to obsess over speed but check that your heart rate stays in the fat-burning zone.

While it is true that faster speeds burn more calories, running at higher rates can be dangerous for overweight people. Lack of knowledge of the technique, weak joints, and strain on the cardiovascular system can lead to sports injuries and coronary events.

In short, the ideal way to burn fat is to focus not on the speed you have to run but on the number of strokes. Staying in the aerobic zone is essential.

Lastly, sprints or high-intensity interval workouts (HIIT, CrossFit) effectively get your heart rate to the max. However, they are only recommended strategies for advanced athletes.

How fast does a professional athlete run?

According to an investigation by the International Journal of Sports Medicine, the speed that must be run to optimize the ability to transform oxygen into movement is 5.8 m / s (20.9 km / h). In this study, different speeds were evaluated when running: 5.4, 5.8, 6.2, and 6.6 m / s. The best results in optimizing the RE (Running Economy) parameter were obtained at 5.8 m / s. (3)

Heart rate to lose weight – the number of calories and fat burned.

The body’s areas can burn more fat, corresponding to a heart rate of 70-80% FCM. Maintaining physical exercise at this rate allows the body to keep muscle fibers moving for longer.

The number of calories burned in the aerobic zone is about 300. Of which 150 Kcal (50%) are fat. The body reacts differently than when training at lower or higher pulses. Softer strokes to burn fat reduce the percentage of energy consumed by 35-40% (2).


  • The best heart rate for burning fat is 135 – 150 ppm, corresponding to the aerobic zone of 70-80% FCM.
  • Maintaining the heart rate in this area forces the body to extract the highest percentage of calories from fat stores.
  • Running 30 minutes at an aerobic heart rate burns about 300 KCal.
  • The duration of the training and the presence (or absence) of food in the stomach plays a fundamental role in burning fat.
  • An emphasis on speed is not ideal for a beginner in the sport, but rather concentrating on the heart rate to burn fat.

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