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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Diet Discussion Board
 Heart Rate to lose fat???
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| Author | Topic: Heart Rate to lose fat??? | ||
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Pro Bodybuilder 
Posts: 519 |
I read somewhere a while ago that you dont have to run your ass off to lose weight. All you have to do is keep your heart rate at a certain rate. On the treadmill at my gym there's a chart that say for a 20-30 year olds keep your heart rate at about 120 bpm. Is this true? Or should i be huffing and puffing. Another thing that i read was to do low intensity high quality rather than high intensity low quality cardio. aky ------------------     | ||
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Cool Novice 
Posts: 37 |
Here's the scoop...You take 200 minus your age. whatever number you get, thats your max heart rate. You want to keep your heart rate at about 60-70 % of that to maximize da' fat burnin'. Apparently if your heart is pumping more than that, your body is going through too much stress to burn fat efficiently. Eventually as your heart and lungs adjust to the pressure, you could probably take your heart rate up a little more, to maybe say 80% or so, and still burn efficiently. Right now, if I do 60%, I'm huffing and puffing for a few reasons, one being I havent done a lot of strenuous cardio the past year so I'm out of whack..2, I'm asthmatic, and even though my asthma barely ever affects me, there still is that slight annoyance I will definately get when I'm kicking my lungs asses after not using them for a while. So how much you huff and puff has nothing to do with it, someone could be doing 30% of their max and be huffing and puffing, and get barely any fat burning done whatsoever, which won't happen until they can get their cardio system built up enough so they can start to do 60-70% without dropping over dead. As for what kind of cardio, low volume high volume, well your body isn't going to give 2 shits what exercizes get the heart to the 60-70% range. Do whatever keeps you interested in cardio, that's the suckiest thing about it is staying interested. I personally like doing my cardio at the gym on bike/treadmill/elliptical machines, usually devoting 15 minutes to each one on just pure cardio days. Time goes by faster at the gym, either I may sometime engage in a conversation, check out a chick, watch the tv, or whatever. Running outside is a pain in the ass. Plus you can pace yourself better on a tread', and tell if you're progressing or not. | ||
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Pro Bodybuilder
Posts: 539 |
i'm 23, i try to stick between 120 and 130 | ||
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Cool Novice
Posts: 31 |
How long do you try to maintain this taget heart rate. I run 20 minutes with intervals. Fast walk up to all out sprint then back down then up again. Usually around 20 minutes. Does that sound decent? Opinions? | ||
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Amateur Bodybuilder 
Posts: 238 |
I think the calculations are as follows: 220 - age X .70 this will put you in the 70%-80% of your maximum HR to promote fat loss. do this 20-30 minutes 3-4 times a week ------------------ | ||
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Pro Bodybuilder
Posts: 539 |
bro i think that's more for cardio training than fat loss. With your formula i got to be at 140beats/min. minimum, that doesn't sound right. That in my opinion will lead to a crap load of muscle being used for energy. | ||
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Cool Novice
Posts: 48 |
Thats the OLD way of looking at things. It has been found to be more beneficial to train at higher intensities (or at least intervals of high intensity) rather than plodding at the ol' 60-70% MHR. Not only does this mobilise more fat, but it boosts your motabolism after work outs. Burning mmuscle? Thats just a cop out dude! ------------------ | ||
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Amateur Bodybuilder
Posts: 238 |
What good is it to do a higher intensity for 10 minutes, that is not what is considered aerobic activity which will promote fat loss and speed the metabolism. Why not take the HR a little lower for 20-30 minutes to get to an aerobic level to help fat loss and speed the metabolism, this is a proven fact known to all whether it be OLD or not. IT WORKS. ------------------ Life is not about goals, but the journey through it. | ||
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Cool Novice
Posts: 37 |
Common sense will tell you that the longer you do cardio, the more fat you will burn. The only reason I can see doing a ten minute all out burst is if you're specifically training for a sport that needs you to have a massive amount of performance put into a 10 minute burst, such as sprints or whatever. This 10 minute mega burst isn't going to get you to burning fat. i believe that I read somewhere along my travels that the body doesn't really even start to burn fat until the heart rate has been elevated for at least 20 minutes. So you can do 10 minutes of cardio to get your heart rate set at a decent rate, then go do fast paced lifting circuits which will keep the heart rate elevated, and you'll still be in fat burning mode. Try a Google.com search using the phrase "how long does the heart rate have to be elevated before I start to burn fat" or something like that. I should do that myself to brush up on things. | ||
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Cool Novice
Posts: 48 |
NEW research shows that higher intensities are more beneficial to those seeking fat burn. You burn more calories working at higher intensities and will continue to do so after training. ------------------ | ||
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Pro Bodybuilder
Posts: 519 |
from what i understand interval training is good. keep up a fast pase for about 3 min., and sprint for 1 min. Do this about 8-10 times (32-40 minutes) and you'll be good. Actually everthing works... you just have to switch it up. Right now i'm trying to keep my heart level at about %75. aky ------------------ | ||
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Elite Bodybuilder 
Posts: 1282 |
Yeah, it's all good. If high intensity interval training didn't get you into serious fat-burning mode then there would be a lot of fat 100 meter sprinters! Training in the 'aerobic' zone burns a higher percentage of calories from fat while you're exercising, but you don't burn as many total calories per unit of time. Also, high intensity sprint type work boosts your metabolism more than aerobic training so that you continue to burn more fat calories throughout the day. But the best advice is to mix it up. Keeps the cardio more intersting and keeps your body from adapting. | ||
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Pro Bodybuilder
Posts: 519 |
so what's the verdict... i guess basiclly try whatever works best for you??? aky ------------------ |
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