To achieve fat loss, what is the intensity range for cardiovascular exercise?

The intensity range of 60-70% of maximum heart rate is often recommended for cardiovascular exercise aimed at fat loss because this zone strikes a balance between performance and sustainability. At this intensity level, the body primarily utilizes fat as a fuel source while still allowing for a significant calorie burn.

Exercising at this moderate intensity is typically manageable for longer durations, which is advantageous for overall energy expenditure and fat utilization. This range generally aligns with the recommendations for individuals looking to maintain their energy levels while benefiting from the metabolic effects of aerobic activity.

Higher intensity training, such as in the 70-80% or 80-90% ranges, while effective for improving cardiovascular fitness and perhaps maximizing calorie burn in shorter time frames, may not be sustainable for longer sessions. Additionally, it can lead to greater fatigue and the necessity for longer recovery times. Lower intensity ranges like 50-60% may not stimulate enough cardiovascular conditioning or calorie burn to effectively promote fat loss.

This nuanced understanding highlights why the 60-70% intensity zone is often highlighted for those focusing specifically on fat loss through cardiovascular exercise.