Heart rate questions - aerobic v. anaerobic

slieber

Yes, it's me again...full o' questions as usual! Thanks to all who respond, if I haven't said it before.

I do the elliptical between 20-30 minutes (depending on mood, time, and what else I have planned at the gym). I was told by my trainer to keep my heart rate between 130 and 140, not to go over 140.

I use the random function so that it's constantly changing resistance (right now on Level 9).

I recall from a special course I took eons ago in college that there's an anaerobic state and an aerobic state that one enters, and that changing levels/resistances keeps one in the anaerobic state.

Now, here's the question: My main goal is fat-burning, not so much stamina (although I HAVE developed that thanks to continuous exercise). When one does what I do on the elliptical, should I be aiming to keep the heart rate at the same pace while the machine changes resistance? And, if so, is this anaerobic or aerobic?

Finally, which is better for burning calories related to fat - anaerobic or aerobic - or does it matter which as long as the heart rate is sufficient?

Thanks all!

slieber

Yes, it's me again...full o' questions as usual! Thanks to all who respond, if I haven't said it before.

I do the elliptical between 20-30 minutes (depending on mood, time, and what else I have planned at the gym). I was told by my trainer to keep my heart rate between 130 and 140, not to go over 140.

I use the random function so that it's constantly changing resistance (right now on Level 9).

I recall from a special course I took eons ago in college that there's an anaerobic state and an aerobic state that one enters, and that changing levels/resistances keeps one in the anaerobic state.

Now, here's the question: My main goal is fat-burning, not so much stamina (although I HAVE developed that thanks to continuous exercise). When one does what I do on the elliptical, should I be aiming to keep the heart rate at the same pace while the machine changes resistance? And, if so, is this anaerobic or aerobic?

Finally, which is better for burning calories related to fat - anaerobic or aerobic - or does it matter which as long as the heart rate is sufficient?

Thanks all!

shkaki

aerobic means with oxygen, its based on how your body is metabolizing energy. If your main goal is to burn fat you want to be in and aerobic state, because your body uses oxygen to metabolize fat. Anaerobic is when your body needs to burn w/o oxygen i.e. when you're working so hard you're breathing is labored. So, for maximum fat burning you want to stay in that "fat burn" heart rate zone. Typically the formula most trainers use is 220-age, and take that number and multiply it by .70. (then use a 10 beat range, to give or take).

This formula is extremely generaly and most trainers will give that to clients to give them a place to start, if you are really really excited about heart rate training i would look into getting a metabolic treadmill test. This will tell you exactly where your zones are, since they are unique to each individual. Try www.newleaf.com.

Also, its important to remember for the most part weight loss is all about calories in vs. calories out. stick close to your resting metabolic rate (RMR) which can be estimated by taking your weight x 11. any activity you do on top of that RMR will be negative calories, resulting in weight loss!

hope this all helped!

jpwarner

That helps me out as well. I been going for cardio lately but now I can max out the fat burn.:bigsmile:

I just did your math, maybe I am doing it wrong. (220 - 58) * 70 = 10500 for me. Is thre a decmial some where I should use?

mkeithley

I think you are supposed to multiply it by .70(point 70), not 70, that's how i read it anyway.:bigsmile:

songbyrdsweet

Anaerobic exercise can't be maintained longer than 2 minutes, and that's the absolute maximum of anaerobic endurance. Any long-term movement, from walking for 3 minutes to running for 60 minutes, is aerobic. While performing aerobic activity, you can have bouts of anaerobic activity during which oxygen from your lungs isn't reaching your muscles fast enough to keep up with the demand; this is called the lactic acid threshold. You can generally tell you've reached that when you can't say more than 1 or 2 words and you experience burning in the legs. Once that occurs, you'll fatigue quickly and will actually involuntarily slow down to return to a fully aerobic state. Anaerobic activity uses creatine and glucose, and can only be maintained for a matter of seconds, so it's best to mix it with aerobic activity by doing intervals if you wish to pursue that type of training. If not, stick with 65-80% max heart rate for increased cardiovascular health and maximum calories burnt.

jpwarner

What can I say, I have old eyes. :sad:

slieber

That answers one of the questions at the least. So would it be right then to say that I should maintain the heart rate and not be concerned about anaerobic v. aerobic, since it looks from your description like I'm IN aerobic much of the time?

In other words, if I am able to keep up the pace, should I just aim for keeping the heart rate up?

Thanks in advance, again! :-)