{"id":7826,"date":"2026-04-13T21:10:19","date_gmt":"2026-04-13T21:10:19","guid":{"rendered":"https:\/\/www.healthoptibody.com\/?p=7826"},"modified":"2026-04-13T21:10:19","modified_gmt":"2026-04-13T21:10:19","slug":"the-exact-heart-rate-to-hit-to-burn-fat-and-boost-heart-health-better-than-high-intensity-exercise","status":"publish","type":"post","link":"https:\/\/www.healthoptibody.com\/?p=7826","title":{"rendered":"The exact heart rate to hit to burn fat and boost heart health better than high-intensity exercise"},"content":{"rendered":"

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You’re probably familiar with the phrase, ‘no pain, no gain’.<\/p>\n

But when it comes to burning fat and getting fitter, experts now say that advice could be wrong.<\/p>\n

A growing number of fitness specialists are urging ‘Zone 2’ training to boost health<\/a>\u00a0– a lower-intensity workout such as a brisk walk, light jog or steady cycle where you can still hold a conversation – over a high-intensity, maximum-effort workout.\u00a0<\/p>\n

The heart works across five heart rate zones, ranging from very light effort \u2014 Zone 1 \u2014 to maximum intensity \u2014 Zone 5.<\/p>\n

Zone 2 sits firmly in the middle, at about 60 to 70 percent effort, and experts say it may be the key to unlocking the most fat loss and fitness gains.<\/p>\n

Dr\u00a0Christopher Travers, an exercise physiologist at the Cleveland Clinic, said: ‘You’re not going to feel like you’re pushing it if you’re exercising in zone 2.<\/p>\n

‘It should feel like a comfortable workout effort and something that you can do for a longer period of time’.<\/p>\n

To calculate heart rate zones, you must first establish your maxiumum heartrate, which can be calculated by subtracting your age from 220.<\/p>\n