Confused about conflicting Target Heart Rate numbers

lohkin

Here's my stats:
F/36
146lbs
4'10"
Average Resting HR of 51
Average BP of 101/60

I worked with my gym's personal trainer last night, and after a brief scolding about how I am obese and "at risk of disease" for having a 31 BMI and 35% body fat, he told me that I absolutely need to be at over 150 for the duration of my workout in order to see any results. I used several online calculators that give me a target HR anywhere from 110 to 160. When I run, and feel 'challenged' but not quite maxed out, my HR is usually around 128. When I feel like I am maxing out and get dizzy, it's near 155.

I feel like a sustained 155 is gonna kill me. Does resting HR have anything to do with the target? If I continue running at a target HR of 128/130 is that still beneficial?

jmasci20

That's baffling. It's true that working at a higher heart rate will burn calories faster, I don't know any reason why working at 130bpm wouldn't help to create a nice calorie deficit.

WhatMeRunning

Your personal trainer is full of crap. You can see results with a good diet and walking. There is no requirement that obese people need to push their heart rate harder than someone in good shape. That is insane. Your personal trainer is probably just trying to take a dump on you.

WalkingAlong

He's probably using outdated formulas for max HR and taking a percentage off to get your target HR. The standard 220 minus age would put you at around 82% of 'theoretical max' at 150. Which is pretty high for your entire workout, even if that's your true max. I would instead estimate your ACTUAL max hr based on how high you can get it. I bet it's way less than the 220 minus age estimate. Then use that value to choose HR ranges IF you want to believe that a certain range is more beneficial than any other. But for the most part, that's been debunked, too. Most would now say to work out at the level you feel challenged but not uncomfortable. Google 'perceived exertion'. You should be able to speak in full sentences but not sing. So a little bit out of breath, not gasping, and not same as sitting.

Azdak

First of, from start to finish, your "trainer" is incompetent, perhaps dangerously so.

HR response to exercise can vary widely. True max HR can vary by as much as 20-30 bpm from the calculated figure.

ANY estimated target heart rate must always be compared to one's feelings of perceived exertion. It is negligent to give anyone a specific exercise heart rate number without observing their effort to see if it is appropriate.

If you are just starting a program, then sometimes even modest levels of exertion can feel like a struggle. The same can be true if one only exercises at lower workloads--trying a harder effort can seem like the body is out of control. If you want to try higher effort levels, the best approach is to increase effort by a modest amount for a brief interval and allow the body to adapt.

Lastly, about "benefit": when it comes to expending calories as part of a weight loss strategy, ANY activity can provide "benefits". Lower-level activity requires longer duration to accumulate a sizable total number of calories, but it can be effective.

Achieving "fitness" benefits requires more focus, and at least a minimum intensity level (for you, working out at 128/130 is enough).

To say that one must work out at any absolute level to see results is both ignorant and irresponsible.

lohkin

Thanks guys! I felt like it was a load of crap.

Ni_kki

grimmeanor wrote: »

Your personal trainer is full of crap. You can see results with a good diet and walking. There is no requirement that obese people need to push their heart rate harder than someone in good shape. That is insane. Your personal trainer is probably just trying to take a dump on you.

Yes!

What nonsense!