Best Aerobic Exercise For Fat Loss

Fat loss depends on burning more calories than you eat each day. You can lose 1 lb. of fat every week by burning 500 more calories a day than you eat because 1 lb. of fat contains 3,500 calories. Aerobic exercise uses more stored fat for energy than other forms of exercise. You can perform aerobic exercise daily because it involves rhythmic body movements, is low impact and requires minimal coordination.

Heart Rate

The intensity of aerobic exercise corresponds with the amount of oxygen taken up from your blood to produce energy. Your heart rate increases as your oxygen uptake increases. Therefore, you can estimate the intensity of your aerobic exercise by monitoring your heart rate. The National Federation of Personal Trainers suggests that the best aerobic exercise for fat loss brings your pulse to 60 to 70 percent of your maximum heart rate. Calculate your maximum heart rate by subtracting your age from 220.

Respiration and Perceived Exertion

Your respiration increases during the first several minutes of aerobic exercise as your pulse reaches your target heart rate. You might have difficultly speaking while exercising within your target heart rate if you are an older adult, or have lower cardiorespiratory function or lower aerobic fitness. The best aerobic exercise for fat loss for these individuals might not fall within the target heart rate. Ensure that your aerobic exercise does not labor your breathing too much by ensuring you can speak comfortably during exercise periods.

Duration

Your body burns carbohydrates and fat to provide energy for physical activity, and a larger percentage of energy comes from fat during physical activity that exceeds 30 minutes. Therefore, the best aerobic exercise for fat loss lasts 40 to 45 minutes or longer. This duration allows more fatty acids to perfuse deeper into your muscle tissues to supply them with energy. Energy-producing mitochondria in your muscles also become more efficient at using fat for energy when you perform longer-duration aerobic exercise.

Machines

Exercise machines might have features that help you track and direct your workouts. Machines might have timers, calorie counters and sensors that help you reach your target heart rate. Treadmills and elliptical trainers are among the most popular machines that can provide aerobic exercise for fat loss. Ellipticals might have lower impact by putting less pressure on your joints than walking on a flat surface, such as a treadmill. Recumbent bicycles are particularly comfortable for long-duration workouts because they include bucket seats and position your body in a semi-reclining position. Recumbents require little or no coordination and are safe for almost anyone.