If your goal is to reduce body fat, how long should you exercise at about 50% of your maximum heart rate?

When aiming to reduce body fat, exercising at around 50% of your maximum heart rate is typically associated with moderate-intensity aerobic activity, which is effective for burning fat. The body tends to utilize fat as an energy source during prolonged sessions of moderate exercise.

Research and fitness guidelines suggest that to effectively tap into fat stores, exercise sessions should generally last at least 30 minutes. This duration allows the body to transition into a state where it starts utilizing fat as a primary energy source rather than relying heavily on carbohydrates, which are used more predominantly in shorter, higher-intensity efforts.

While shorter durations, such as 20 minutes, can provide benefits, they may not be sufficient for optimal fat oxidation. Longer durations, like 50 or 60 minutes, can be beneficial for endurance and overall fitness but may not be necessary to achieve the initial fat-loss goals for someone starting to exercise. Therefore, aiming for 30 minutes strikes a balance between effectiveness and manageability when targeting body fat reduction.