How long do you have to keep your heart rate up to lose weight?

As an expert in the field of fitness and health, I can tell you that the duration for which you need to maintain an elevated heart rate to lose weight can vary significantly based on several factors, including the intensity of the exercise, your current fitness level, and your body's metabolic response to exercise. Firstly, it's important to understand that weight loss is primarily about calorie deficit, which means burning more calories than you consume. When you engage in aerobic exercise, such as running, swimming, or cycling, your heart rate increases, and you burn calories at a higher rate than at rest. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week for adults to maintain health and reduce chronic disease risk. However, for weight loss, you may need to exceed these recommendations. The exact duration will depend on your personal goals and how many calories you want to burn. A general guideline is to engage in aerobic exercise for at least 30 minutes a day, 5 days a week, to start seeing results. As your fitness level improves, you can increase the duration, intensity, or frequency of your workouts to continue progressing. It's also crucial to combine aerobic exercise with strength training for a well-rounded fitness routine. Strength training can help increase your muscle mass, which in turn increases your resting metabolic rate, allowing you to burn more calories even when you're not exercising. Remember, consistency is key, and it's important to find a routine that you enjoy and can stick to. Additionally, a balanced diet plays a significant role in weight loss, so make sure to pair your exercise regimen with a healthy eating plan.

Aim to be at your THR for at least 15 to 20 minutes workout time, and ideally 35 to 45 minutes. If you're a beginner, start at 65 percent to 70 percent of your maximum heart rate and gradually increase the intensity.