How to burn fat while running

How to burn more fat while running

 Studies suggest that the main role in the process of losing weight is played not by the choice of cardio, but by the pulse rate with which the workout is performed. That is why the best cardio for fat burning is either long and moderate exercise, or high-intensity interval training.

In the first case, it is necessary to maintain a pulse for burning fat for at least 30-40 minutes, and in the second - at a higher pulse - the fat burning efficiency is based on a high oxygen consumption. How to calculate the fat burning zone of the pulse? Read in the material.

Burn fat while running

At what pulse is fat burned?

Heart rate is a key parameter that affects the amount of calories consumed during physical activity. The second most important is the duration of the workout for weight loss. It is a combination of these factors that allows you to determine the pulse at which more fat is burned.

In the end, it is important not only to accelerate the heart to a certain pulse, but also to maintain the desired figure for 30-40 minutes - only in this case we can talk about the benefits of running and other cardio for weight loss and fat burning.

Note that to measure the heart rate while running, it is recommended to use either a chest heart rate monitor in the form of a belt, or, if the training takes place on a treadmill, the handle of the simulator. Fitness bracelets and smart watches are also suitable - the new generation models determine the pulse quite accurately.

Dangerous pulse while running

Burn fat while running

For 30-year-olds, the pulse of safe cardio is 115-150 beats per minute - leaving for higher numbers is allowed, but only for one to two minutes (as in the case of fat-burning circular workouts). Being in the zone of 90-95% of the maximum heart rate is dangerous.

In turn, for 50-year-olds, the most safe pulse is 100-120 beats. Since a person’s heart accelerates more than these values ​​when running, it’s important to choose the cardio that suits your age. Ultimately, a pulse for burning fat can be achieved on an exercise bike

In the end, it is important not only to accelerate the heart to a certain pulse, but also to maintain the desired figure for 30-40 minutes - only in this case we can talk about the benefits of running and other cardio for weight loss and fat burning.

Note that to measure the heart rate while running, it is recommended to use either a chest heart rate monitor in the form of a belt, or, if the training takes place on a treadmill, the handle of the simulator. Fitness bracelets and smart watches are also suitable - the new generation models determine the pulse quite accurately.

See also how many calories burn depending on excercise

Pulse for losing weight and burning fat

How to Burn fat while running


Studies say that 30 minutes of training in the fat-burning zone of the pulse help burn about 50% of calories precisely due to fat. In turn, training at a higher or lower heart rate provides up to 35-40% of the total energy expenditure due to fat reserves².

The fat-burning zone of the pulse is 60-70% of the maximum heart rate - calculated depending on the person’s age. On average, this is about 115-130 strokes for an age of 30 years or 110-125 strokes for 40 years. A plus is that training in this area can be quite lengthy.

Separately, we note that training at a higher heart rate exerts an excessive load on the body and can lead to health problems. It is important to monitor the heart rate when running - often untrained people easily go beyond the fat burning range, accelerating the heart to the limit values.


Normal heart rate in humans

      The maximum heart rate is the main parameter for controlling the heartbeat while running or practicing other sports. This indicator is calculated by the formula "220 minus age in years." Subsequently, the percentage of the maximum figure is estimated.

Also, the pulse rate can be used to evaluate the general state of human health. At the age of 30, a normal resting heart rate is 60-80 beats per minute - if, after waking up, your heart rate is higher than this value, then you most likely have increased levels of the hormone cortisol.

// Heart rate:

  • Pulse at rest - 35-40% of MCHP (60-80 beats for 30 years)
  • Warm-up area - 50-60% of MCHP (95-115 strokes)
  • Activity zone - 60-70% of MCHP (115-135 strokes)
  • Aerobic zone - 70-80% of MCHP (135-150 strokes)
  • Endurance zone - 80-90% of the MCHP (150-170 strokes)
  • Danger zone - 90-95% of MCHP (170-180 strokes)


Dangerous pulse while running

For 30-year-olds, the pulse of safe cardio is 115-150 beats per minute - leaving for higher numbers is allowed, but only for one to two minutes (as in the case of fat-burning circular workouts). Being in the zone of 90-95% of the maximum heart rate is dangerous.

In turn, for 50-year-olds, the most safe pulse is 100-120 beats. Since a person’s heart accelerates more than these values ​​when running, it’s important to choose the cardio that suits your age. Ultimately, a pulse for burning fat can be achieved on an exercise bike

See also reasons for excercise

The best heart rate for burning fat

How to Burn fat while running

       When striving to burn fat with a run, remember that the total duration of a workout is more important than its intensity (and heart rate). In fact, it is easier to withstand 30 minutes of running at a slow pace than 15 minutes of maximum acceleration - more calories in the first case will burn.

Being in the zone of 60-70% of MCH (the above 115-135 beats per minute for the age of 30 years), you can easily train for at least 40-50 minutes - the optimal time for the body to spend its glycogen reserves and use fat as main source of energy.

Another technique that allows you to burn fat faster is to use a special mask for training - due to the filter system, it limits the amount of oxygen in the inhaled air. Ultimately, it boosts both heart rate and VOmax, helping fat loss.

Running for weight loss in the morning

In order to burn as much fat as possible while running, it is important to think not only about the pulse rate, but also about where your body will take energy from. If you eat tight carbohydrates with a high glycemic index 1-2 hours before your workout, most of the energy will come from this food, not fat.

That is why in order to maximize the processes of fat burning, it is recommended to exercise either in the morning on an empty stomach, or at least 3-4 hours after eating. Suppose that in this case you reach the average heart rate, and the training will be less intense, the body will really need to use its reserves and burn fat.


Running and other cardio, performed in the zone of 60-70% of the maximum heart rate, force the body to use more fat to ensure its work than any other heart rate. However, remember that the duration of training and blood sugar levels always play a decisive role in fat burning processes.








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