Target heart rate

[andreasy]

I am currently using a polar heart rate monitor to control my pace while running. I am 36 and running for 45-50 minutes each session and the isue is that my target rate for fat burning should be between 60-70% of my maximum heart rate or 111-130 bpm. The thing is that after a while, usually a few minutes after I start running, I enter into the 60% zone and then jump straight to 70-80% and after 10-20 minutes I am steady at 80-90%. All this happens at a slow to moderate pace. In order to stay 60-70% I have to walk instead of running.

And here is my question. What is optimal for fat burning for my case, running at 85% instead of 70% or walking at 65%? running for 45-50 minutes exhausts me, doesn't this mean that I also burn fat?

[T-DOG]

Do interval, that's what I do. I run 7.5mph for 2 mins and walk 3.5mph for 2mins back and forth for 5 intervals. I do a warm up and a cool down walk. Takes about 30mins and will burn more fat then you 50min jog/ power walk. Running takes my heart rate to 160-170 then when I walk it comes back down to 115-125. Works really well. I'm 36 as well by the way:-)

[andreasy]

Does everyone agree that keeping within this lower zone will burn more fat than higher intensity at higher heart rate? It has been discussed several timnes in the past that regardless the heart rate, the higher intension and effort, the more calories you burn and thus, burn more fat.

[brownm02]

More calories burned does not necessarily mean more fat burned. The calories you burn during more intense cardio may come from carbs or a protien source. However, I'm not expert but that's the way I've always understood it.

[will-work4andro]

Originally Posted by andreasy

Does everyone agree that keeping within this lower zone will burn more fat than higher intensity at higher heart rate? It has been discussed several timnes in the past that regardless the heart rate, the higher intension and effort, the more calories you burn and thus, burn more fat.

the best way to stay in the fat burning zone is to sit and do nothing...you'll be in the fat burning zone all day that way

[DaveV]

I just walk fast paced. It keeps my heart around 130, can even get up to 140 with enough of an incline. Saves the knees, which mine are terrible.

[ZachE84]

Originally Posted by andreasy

Does everyone agree that keeping within this lower zone will burn more fat than higher intensity at higher heart rate? It has been discussed several timnes in the past that regardless the heart rate, the higher intension and effort, the more calories you burn and thus, burn more fat.

Thats false advertising! Heart Rate plays a huge role in what burns. Yes you burn more overall calories, but the energy source is very important, at least for me. The "best" fat burning is actually at lower heart rates (~65% - "The fat burning zone") vs higher heart rates (~80% - "Cardio training zone").

When I am on my cuts I only walk. For me, this keeps my muscle loss to the bare minimum possible.

I found this page that explains it pretty well: http://www.getyourcontent.com/1/7166...e-Vs-Card.aspx


Back to the OP, how is your breathing? Is it very controlled from the very start? If not, improper breathing can increase your heart rate ~10%! If you aren't, try to control your breathing properly from the very start and see how it works. Don't try to control it half way through because by then its already too late.

[T-DOG]

Here is what the artical says.




Fat Burning Zone Vs. Cardio Training Zone

So often I have seen gym members spend countless hours on the treadmill strolling along waiting for the fat to melt off their bodies.
The belief is if you are in the “fat-burning zone” you are maximizing your fat loss. To get a clear understanding of whether this belief is true or false we must first define the “fat-burning zone” and what the “cardio training zone”.
The fat burning zone is ‘Low Intensity Cardio’ where your heart rate is between 60 – 70% of your maximum heart rate. This heart rate range is reached by standing up, walking fast or jogging. Will you burn fat yes, but just 50% of total calories you consume are coming from fat. If you maintain that intensity level after 20 min 70-80% of calories are coming now from fat and just 20-30% from carbohydrates. But this is the time when most of the people stop anyways.
The cardio training zone is ‘High Intensity Cardio’ and your heart rate is between 70 – 85% of your maximum heart rate.

Maximum heart rate can be estimated by the following formula:
(220 – Age) = Maximum Heart Rate

Example: (220-28) = 192b.p.m. (beats per minute) is the maximum heart rate.
fat burning zone – low intensity zone 192 x 60% - 70% = 115 –134b.p.m.
cardio training zone- high intensity zone 192 x 70% - 85% = 134 -163b.p.m.
So is the “fat-burning zone” the best way to lose fat?
You better sit down for this one... the answer is no.
Although the “fat-burning zone” uses a higher percentage of fat for fuel; you need to look at the big picture which is calories burned. Below is a chart that compares the two training zones.
Low Intensity Training burns 50% fat for fuel Low Intensity 100 calories x 50% = 50 calories from fat
High Intensity Training burns 40% fat for fuel High Intensity 160 calories x 40% = 64 calories from fat
Say, for example, you burn 100 calories in 20 minutes of Low Intensity exercise compared to 160 calories in 10 minutes of High Intensity Exercise; you've still burned more total fat doing High Intensity Exercise.
The bottom line:
For individuals new to exercise it is recommended to start in this low intensity zone (60 – 70% of maximum heart rate). It will be some benefit in the first 2-3 weeks; initially they can experience even some weight loss.
But after this initial stage gradually we need to increase the intensity of our routine. Remember, this increase corresponds to a 70 – 85% of Maximum Hart Rate. Maintaining a higher intensity of exercise for a longer time could be sometimes very challenging. In these cases what is called interval training represents a powerful tool. This means that we can increase the intensity level for a short period of time (30sec. – 2 min) returning after each interval to a basic intensity level. For example an initial intensity corresponding to 60% of MHR. First interval at an increase to 80% of MHR, maintaining this level for 1 minute, returning to a 60% MHR for 2-3 minutes and starting a new cycle

Stephanie Green
http://www.fitnessessentials.ca




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Tags: Weight Loss : Health / Fitness

[andreasy]

So I pushed myself very hard today, ran for about 1hr at medium/fast intervals. The maximum heart rate I reached, was 197bpm. I am 36, is that good ?

[rickck48]

I believe the lower end i.e. 50-60% of the THR burns more BF for energy while the upper end i.e. 70-80% THR will burn less % of BF but burns more Carbs for energy. So it depends what your trying to accomplish in the cardio. Good luck.