Excersize question about heart rate

[jsfinn]

Here's a question for the health gurus:<br /><br />Because the cardio zone is a faster heart rate than a fat burning zone, when exersizing in a cardio zone, are you still burning fat as well as you would in a fat burning zone?<br /><br />Thanks!

 

[JB]

Re: Excersize question about heart rate

Faster, JSFinn.<br /><br />That is good, but follow your Doc's instructions. . . exactly.<br /><br />Good luck.

 

[JoeW]

Re: Excersize question about heart rate

Jsfinn,<br />As I understand it, the "fat burn" heart rate is the "minimum" rate to burn fat, you should burn as much or more fat at your maximum HR. Of course at your max HR you get a better cardio workout. As JB said, make sure you check with your Doc first.<br />-Joe

 

[LadyFish]

Re: Excersize question about heart rate

Agree with others comments. Do you know your fat burning heart rate?<br /><br />When I used to teach aerobics we used this formula for maximum fat burning.<br /><br />The general formula for the average person is 220 age X 60% and X 90% of HRmax. For example, a 30 year old would calculate his target zone using the above formula: 220-30=190. 190x.60=114 and 190x.90=171. This individual would try to keep his heart rate between 114 (low end) and 171 (high end) beats per minute. <br /><br />The Karvonen Formula calculates your heart rate reserve range. To calculate it, take your pulse for one minute on three successive mornings upon waking up. (We will be using the case of a 30 year old male whose resting pulse was 69,70 and 71 for an average of 70 over the 3 days.)<br /><br />Calculate target heart rate by subtracting your age from 220 <br /> (220-30=190). <br /><br /> Subtract your average resting heart rate from target heart rate <br /> (190-70=120).<br /><br />The lower boundary of the percentage range is 50% of this plus your resting heart rate [(120 x .5) + 70 = 130]. The higher boundary is 85% plus your RHR [(120 x .85) + 70 =172]. Using the Karvonen Formula for percentage of heart rate reserve, this 30 year old man should be working between 130 and 172 BPM. <br /><br />IMPORTANT NOTE: - As a former instructor I have tested and worked along side a number of clients with the use of a heart rate monitor.<br /><br />The above two formulas are only guidelines, some people get 30 beats above their predicted maximum heart rate. Again on the other end of the scale some people can be 20 beats below, and will find it impossible to reach their so-called target zone. <br /><br />The talk test is another good way of establishing how hard you are working, if you find it difficult to say a few words, you are probably working out anerobically. <br /><br />For a good indication of aerobic exercise, you should be able to say a few words, catch your breath, and then carry on talking. <br /><br />If you are talking all the way through your workout, it's a good bet that you're not working hard enough.

 

[JasonJ]

Re: Excersize question about heart rate

Establishing your target heart rate first is important. Once you have that, then you need to excercise at that rate for a minimum of 30 minutes to accomplish anything. I used to really be into that stuff, now I reach target heart rate walking to the refrigerator. I will be getting back on the mountain bike this spring, I am horribly out of shape. I am not fat, just not in shape.

 

[JasonJ]

Re: Excersize question about heart rate

Ladyfish, its funny talking about the talk test when doing cardio. In the Army they had our arses running and we had to sing cadence. We were usually at or near target heart rate, and were forced to sing at the tops of our lungs. It wasn't fun. If you were in formation you could fudge and not sing loud, but if you were out calling the cadence, you had to be loud. As a result, when I was at my peak in physical fitness, I could be at target heart rate or above and still hold a moderate conversation. Thats all in the past now, but I'll be getting back into that shape. Right now I am 200 pounds at 5'9", and I am not fat, just lumpy. My best healthy weight has always been around 185 to 190, so I intend to get back to that. Cycling has always been the best way to do that for me.

 

[jsfinn]

Re: Excersize question about heart rate

Thanks for the replies everyone. I was talking to one of the trainers at my gym yesterday and he didn't seem to really understand my question.<br /><br />I think I found what I was looking for here though. <br /><br />Thanks for all the input!

 

[crab bait]

Re: Excersize question about heart rate

i have a nordic trac e-z skier that i use everyday.. try for 20 minutes..<br /><br />i really like it.. it don't take up much room.. an it makes for a great clothes rack for when real laziness sets in..<br /><br />no ,, i do use it daily..<br /><br />it's not the one that has the rope for upper body.. which i find dangerous an hard to use.. this one ,, has moveable handle bar type bars.. its a whole lot safer & fun to use.. <br /><br />the reason for this post is to say the best thing,,, it was only 40 bucs..!! opposed to hundreds..<br /><br />bought it used outta the newspaper.. in perfect new shape.. <br /><br />if you ever want to buy an excersize equipment.. NEVER BUY NEW.. there's tons of good used for next-to-nuthin'..<br /><br />people buy an swear,, but they never use it ,, collects dust or laundry ,, ,, an sell it for a song.. <br /><br />also,,got a schwinn excerbike,too .. for 10 bucs..!!<br /><br />JUST DO IT...<br /><br />P.S. i always have a sayin' for myself when it comes to excercise... ' either do it now for me.. or do it down-the-road as per doctor orders "... either way,, you gotta get that butt movin'..!!