target HR %

Fineraziel

Hi everyone!

I see a lot of different information about target heart rate...

I would like to know - once and for good! - what is the best target HR % for weight loss when doing cardio for about 30 minutes to 1 hour ???

Thank you!

happinessblossoms

You have to do some math for your THR

Steps

1) Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,

(76 + 80 + 78) / 3= 78.

2) Find your maximum heart rate and heart rate reserve.

Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be

220 - 24 = 196.
Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,

HRmaxRESERVE = 196 - 78 = 118

3) Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,

(118 * 0.6) + 78 = 149.

4) Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,

(118 * 0.8) + 78 = 172.

5) Combine the values obtained in steps 3 and 4 and divide by the number 2. For example,

(149 + 172) / 2 = 161 (You can get the same result by simply multiplying HRmaxRESERVE by 0.7 and adding to it RHR).

bluiz13

on the same note as this...i have a question...
my polar F7 shows me time in fat burning mode and time in fitness mode...when do i get into each of these???? at what heart rate?? am i trying to get more fat burning or is okay if they are even? or should i be more into the fitness mode??? normally i'm more fitness and less fat burning....i'm thinking fat burning is better??? help please...

Fineraziel

Thank you Happiness... but I already know how to calculate my HR (in fact, I have a HR monitor too...).

My concern is : what is the best HR % (is it 60%, 70%, 80 %... ?) to lose weight ??? :ohwell:

JDMPWR

The one thong I have learned is all this is hoowie. I did the #'s and I was supposed to train at between 112-121 and did for months and no loss. Finally I said F it and raised it to 135 at the same amount of time and the lbs started to drop off. I have learned that if you are buildin up a good amount of sweat then you are doing something and once that exercise becomes "easy" you either raise your HR by 7-10 bpm or change to a harder workout.

If I am using a machine that gives a choice of cardio versus fat burn I actually choose cardio cause it requires more effort. For instance my elliptical says at fat burn to be at 133 and at cardio it says 149. So I split the difference and add it to the lower #.

Using that mathematical scale that most sprout off, I and a few of my trainer friends found to not work and they tell people to use that BPM # and add 10 to it as a starting point.

JDMPWR

Thank you Happiness... but I already know how to calculate my HR (in fact, I have a HR monitor too...).

My concern is : what is the best HR % (is it 60%, 70%, 80 %... ?) to lose weight ??? :ohwell:

75-80% to start. Toward your last 10 lbs you will be upwards of 85-90%

Fineraziel

jtuner77 : Thank you very much!