The energy expended during exercise often comes from the heat generated by burning sugar and fat in the body. When the body mainly burns fat for energy, the intensity of exercise achieved at this moment and the heart rate during exercise are defined as the "fat burning heart rate interval".
How to measure the fat burning heart rate interval during exercise: There is a relatively simple formula to calculate the fat burning heart rate interval. For boys, 220 minus age; For the girls, 226 was subtracted from their age to get the maximum heart rate (MHR). The fat burning heart rate range was between 60 and 70 percent of the maximum heart rate. The result was to multiply the maximum heart rate by 0.6 or 0.7. For example, a 40-year-old male with a maximum heart rate of 180 would have a fat-burning heart rate range of 108 to 126 beats per minute.

Use a heart rate monitor: A variety of heart rate monitors such as a heart rate meter, a heart rate wristband, a chest strap, or an exercise machine with a heart rate monitor built into the handle. These monitors help you determine your heart rate more accurately and determine fat burning heart rate ranges based on age, height and weight. The Huitech HRM828 Heart rate Band captures heart rate data through electrodes in the chest band. It can accurately measure the heart rate level during exercise, and then use the real heart rate information to calculate the fat burning heart rate interval. Although many exercise machines, such as treadmills and elliptical machines, have built-in heart rate monitors, they are far less accurate than a heart rate belt. The heart rate chest band is slightly more accurate than the heart rate wristband and heart rate watch.

Test VO2 Max: VO2 Max is the maximum amount of oxygen transported to and used by the active muscles per unit of time. The test requires participants to perform extreme exercise on a treadmill or bicycle while breathing through a mask. It measures the amount of oxygen and carbon dioxide in the air they exhale to determine their maximum oxygen consumption.
"Talking while moving" : This is the most "stupid" method, which requires constant talking during exercise and determines the intensity of exercise according to the smoothness of speech and the degree of gasping for breath. If you are out of breath during exercise, you need to reduce the intensity of your exercise. If you can talk easily during exercise, you should increase the intensity of your exercise. The intensity of exercise required for the fat burning interval is the ability to effortlessly utter a sentence during exercise.

Note that most of your energy in the "fat-burning heart rate zone" comes from burning fat, but the total amount of fat burned is less than during intense exercise. Using a heart rate band not only helps you determine your fat burning heart rate interval, but also monitors your heart rate during exercise in real time, helping you adjust the intensity of your exercise to reach your fat burning heart rate interval. Whether your ultimate goal is to lose weight, gain muscle, or improve heart and lung function, it's best to consult a professional and get a personal trainer to help you develop a fitness plan.