Working out above target heart rate?

Angela4Health

What happens if you work out above your target heart rate? My max in the zone is 165 but I've been staying around 175+ in my new workout. Is it okay to stay above the target? I feel a little silly asking this but hey, I just don't know. I've been trying to do a little research online but there's too much contradicting info. TIA

hjollyrn

Wondering the same thing.......

wbgolden

It just changes the fuel you're burning.

at 60-70% of max, you're burning fat
at 70-80% you're building your aerobic base and burning stored glycogen (i believe)
at 80-90% you're building your conditioning and overall fitness
at 90-100% you're training as an elite athlete (I tend to stay away from that zone)

themyriadthings

I'm curious about this too. I'm always above my target heart rate when I go for a run....

x98peterson

When you are at Anaerobic exercise (above 80%), you are burning 25% sugar, and 75% of stored fat/fat calories, and if you are working out at less than 80% of your target HR, you are burning 75% fat calories, and 25% sugars (I hope I have that right). You are developing fast twitch fibers at 90% or above, most people can only sustain this level for 30 seconds.

It is good to work out using both aerobic and anaerobic methods to burn fat in stored areas and in glycolysis areas. (ATP, etc.)


Here is a good article, HTH!

http://www.ehow.com/how_4857805_use-exercise-max-fat-loss.html

Just don't hit your max, or you will hit a "wall" and lactic acid builds up so fast you can't go anymore. Remember, most target HR calculations are not correct. You can always test yourself, do a 10 min gradual test and go out max around minute 6 or 7- and when you just can't go anymore, that is probably your max.

bizco

If your profile is correct, your maximum heart rate is around 194 beats per minute (220-age). Working above 90% of your max HR (175 bpm) for an extended period of time can result in over-training. Be very careful.

Angela4Health

Bumping... I would like a little more input if you have any. Thanks!

MooseWizard

At the end of my 28 minute run yesterday, I knew my heart was pounding pretty good so as soon as I went down to my fast walk, I grabbed the HRM on the treadmill. It said my heart rate was 186 (took 30 seconds into the walk before it gave the reading). Now, I have used a number of methods to calculate my MHR, and it comes up between 182-186. I'm nowhere near "elite"; how is this possible? I was pretty exhausted after my run, but after a snack, I rebounded and was fine.

MooseWizard

It just changes the fuel you're burning.

at 60-70% of max, you're burning fat
at 70-80% you're building your aerobic base and burning stored glycogen (i believe)
at 80-90% you're building your conditioning and overall fitness
at 90-100% you're training as an elite athlete (I tend to stay away from that zone)

In my research, I found something interesting along this vein.

High Intensity sessions - just as good!

The implication from all this research is that if you wish to burn maximum amounts of fat then you should train in the 68 to 79% MHR window. The reality is that if you train at higher intensities you can burn just as much fat.

If you cycled along at 50% VO2max, fat would provide about 50% of the energy you needed to keep going. If you cycle along at 75% VO2max, fat would provide 33% of the required calories. Thus, the slower workout sounds better from the fat breakdown perspective - or does it?

A moderately fit athlete exercising at 50% VO2max generally consumes about 220 Calories during a 30 minute workout. If the same athlete works out at 75% VO2max, 330 Calories are burned during the same period. Of course, 50% of 220 Calories and 33% of 330 Calories yield an identical number of calories coming from fat - 110 Calories.

http://www.brianmac.co.uk/fatburn.htm

afloyd432

bump - thanks for the info!

afloyd432

bump - thanks for the info!

atxdee

I think highest rate is 183, I usually stay at 165, is that ok or bad? im confused bout how this works

EvgeniZyntx

First of, how do you calc your max? If you are using the age based calculation know that it is often wrong. There are several effort based calc (20 min base then 2 min max test, for example), and you max likely differs by sport.

Second, high hr effort is not elite. I don't know where they got that notion - an athlete will have a lower hr at the equivalent effort and return to rest rate faster. It isn't the HR that matters but the rate of change of the HR.

@Moose - this means that you real max is higher. HR after 30 sec rest from max effort should not 100%. Two choices - reevaluate with a max effort test (treadmills can do this) or you are really really really in bad shape.

@atxdee - that's fine.