CARDIOVASCULAR EXERCISE:
The terms cardiovascular exercise, cardio respiratory fitness, and aerobic exercise are synonymous with and the centerpiece of physical fitness, weight management, and cardio respiratory (heart and lung) health. The benefits of cardiovascular exercise include: decreased blood pressure, decreased cholesterol, decreased body fat, increased heart and lung function and efficiency, and decreased anxiety and tension.

So with all of this in mind, the best way to burn fat during exercise it to start slowly with a less intense exercise. Then gradually increase the intensity until your heart rate during exercise is at 60–85% of your maximum heart rate, and continue at that pace. Try to keep your heart rate in the target zone for over 20 minutes. The longer the duration from that point, the more fat your body will burn.

Calculate your maximum heart rate, and use this as a guide in your aerobic exercise routine. Exercising at a heart rate that’s between 60–85% of its maximum helps maintain the oxygen flow to the muscles so that the body will use more stored fat for energy.

    EXAMPLE: 31-year-old man

    220 – 31 = 189 (MHR)
    189 x 0.60 = 113
    189 x 0.85 = 161

    Target heart rate = 113–161 beats
    per minute at 60–85% MHR.