Should you push to the max when working out?

TayJoMama

Hey Guys,
When working out on my elliptical, I use my HRM and try to make sure I'm staying in my target heart rate. However, my hubby says I should go all out and push as hard as I can. This is what he did and it worked for him, but I'm not sure that works for me. Which is better? Is it true that going above your target heart rate is not very effective? Thanks for your input.

littlemissanguissette

Good question, and one i was wondering about as well...so here is a friendly bump for you.

I've been trying to do HIIT on the elliptical, but I've been finding it hard to really push my HR above 165.

Mrs_TrimWaistFatWallet

Hm well you've lost 23# so SOMETHINGS working for you, right? Getting your heart rate up is a good thing and there's many research articles that say HIT (High Intensity Training) is better for weight loss than lower and slower. The key is that it revs your metabolism up for longer than normal workouts. Maybe try doing intervals. Your normal workout + couple spikes of high intensity and see how it goes!

MyaPapaya75

I push myself in intervals ..I might do 10min at target but 5 min really hard

ANeWcRe8N

I say do what works best for you... you dont want to burn yourself out. I push myself to the max but it isnt for everyone. I guess it depends on how you feel about it.. as long as your in your target zone Im sure you're good

frugalmomsrock

I read (and this is just what I read in an article in a magazine, so I don't know how much merit to give it, but it's working-I think whatever works for you is what you should do) that even just as little as six minutes a week can increase your fat burn. That's doing regular pace, and periodically pushing yourself (high intensity) really hard for short bursts.

I do the elliptical on the "random" setting. When I have those two or three back to back or back to back to back high bars (I do level 13), I really push myself through them. It's only 45 seconds or so at a time, but I do it a few times each workout (I usually do 50 minutes with the cool down). I have really lost weight since I started doing it that way.

GaveUp

I always push myself and let my body tell me what is good for me. Intervals is the best way to workout.

DeadZip2010

it depends on what youre looking for, and thats from my experience.

from what ive read, you have to push your body past what its use to in order to improve. now if you run longer today than you ran yesterday or you run fast than you did yesterday is up to you based on your goal.

if your looking for a mental advantage after your workout program then yeah, pushing it as hard as you can for a few weeks is great. BUT YOULL HAVE TO GIVE YOURSELF TIME TO RECOVER ONCE YOUR PROGRAM IS DONE.

is you look at most modern day weight lifting prgrams, they have you either increase the weight or the reps very week, not every workout.

i suggest you push harder today than you did yesterday or last week. but hitting the 100% heart rate mark isnt the answer.

i hope this helps. its kinda cryptic, but then again most answers to work out questions should start with "It depends".

bmontgomery87

depends on the training you're doing.
long cardio sessions just stay within the HR range you need.

interval sessions you push hard for 30-45 seconds, then let your heart slow down a bit, then push hard again.


lifting weights you should always push yourself.

fanceegirl75

I always push myself and let my body tell me what is good for me. Intervals is the best way to workout.

I agree...the harder you push the better and you definitely have to listen to your body. Interval training will help you get the most affect from your workout. Bringing that heart rate up and down. Good luck!

DonM46

I'd recommend trying to max out no more frequently than twice/week; once should be enough.
Yes, train hard on the other days, but limit the max to allow the body to recover.

Dnsnyder

I was recently told by a trainer that when you are doing intervals, it's okay to let your heart rate get out of target range because during the moderate/slow pace part of the interval it should drop back within target range. However, I was also told that for steady-state cardio exercise you want to be within your target range (ideally overlapping fat burning range with cardio range) because if you are working out for long periods of time above your target range (in other words, closer to your maximum heart rate), your body begins to use more lean mass for fuel than it does when you are working out within target range.

Hope this explanation makes sense! Good luck!

Xaspar

Below are excerppts from a website that talks about different target heart rate percentages for different purposes. (http://www.weightloss.com.au/articles/exercise/heart-rate-monitors.html)

"For optimum weight loss, it is best to work out in a target heart rate zone that is between 60 and 70% of our maximum heart rate for between 30 to 60 minutes, 3 to 7 days per week. If we're new to exercise or unfit, we may want to start exercising between 50 and 60% of our maximum heart rate until we build up our fitness and confidence.

{.... superfluous information omitted}

If our goal is to become fitter and healthier, it is best to exercise at a heart rate that is between 70 and 80% of our maximum for between 30 to 60 minutes, 3 to 5 days per week.

If we're fairly new to exercising at this intensity, we may want to exercise in a target heart rate zone that is between 60 and 70% of our maximum until we build up our fitness and confidence."
[end excerpts]

In a nutshell, different amounts of effort target different types of fats, etc. when working out and create different effects.

If you look at your typical heart rate monitor set up, it will have the option to set your target heart rate for weight loss, fitness, or conditioning or some other nomenclature that meets the same outcomes.

I was always told to burn fat, to exercise at the mid-range of my heart rate (60 - 70%). To build aerobic capacity, to exercise at the top range of my heart rate (75-85%).

I am not an expert, but I HAVE found that the recommendations have held true for me. So, I exercise at 60 - 70% (moderate intensity) for a longer time for the majority of my workouts and then add a shorter, high intesity workout a couple times a week for overall fitness.

Theoretically, doing High Intensity Interval Training (HIIT) accomplishes BOTH of these ideals in one workout, but I have found that my stamina is effected if I do this and I don't last as long so lose out on the fat-burning time because my endurance is lower. Of course, continuing to push would increase my endurance eventually, but getting through that wall just isn't cutting it for me right now. (usually my endurance is limited by pain due to chronic injuries and medical conditions, not ability.) So, if this isn't a factor for you, HIIT may be the way to maximize your workout time.

My $.02

Dnsnyder

Below are excerppts from a website that talks about different target heart rate percentages for different purposes. (http://www.weightloss.com.au/articles/exercise/heart-rate-monitors.html)

"For optimum weight loss, it is best to work out in a target heart rate zone that is between 60 and 70% of our maximum heart rate for between 30 to 60 minutes, 3 to 7 days per week. If we're new to exercise or unfit, we may want to start exercising between 50 and 60% of our maximum heart rate until we build up our fitness and confidence.

{.... superfluous information omitted}

If our goal is to become fitter and healthier, it is best to exercise at a heart rate that is between 70 and 80% of our maximum for between 30 to 60 minutes, 3 to 5 days per week.

If we're fairly new to exercising at this intensity, we may want to exercise in a target heart rate zone that is between 60 and 70% of our maximum until we build up our fitness and confidence."
[end excerpts]

In a nutshell, different amounts of effort target different types of fats, etc. when working out and create different effects.

If you look at your typical heart rate monitor set up, it will have the option to set your target heart rate for weight loss, fitness, or conditioning or some other nomenclature that meets the same outcomes.

I was always told to burn fat, to exercise at the mid-range of my heart rate (60 - 70%). To build aerobic capacity, to exercise at the top range of my heart rate (75-85%).

I am not an expert, but I HAVE found that the recommendations have held true for me. So, I exercise at 60 - 70% (moderate intensity) for a longer time for the majority of my workouts and then add a shorter, high intesity workout a couple times a week for overall fitness.

Theoretically, doing High Intensity Interval Training (HIIT) accomplishes BOTH of these ideals in one workout, but I have found that my stamina is effected if I do this and I don't last as long so lose out on the fat-burning time because my endurance is lower. Of course, continuing to push would increase my endurance eventually, but getting through that wall just isn't cutting it for me right now. (usually my endurance is limited by pain due to chronic injuries and medical conditions, not ability.) So, if this isn't a factor for you, HIIT may be the way to maximize your workout time.

My $.02

Agreed. This was very well said.

TayJoMama

Cool, thanks guys!

d_smith85

I find it hard to get my HR up past 165 when I'm on the eliptical.

I've been doing Turbofire for the last 13 weeks and that really gets my HR up, theres HIIT training with this program and it really gets the heart pumping, but theres also long periods of regular aerobic activity. I've lost 40lbs in the last 4.5 months doing HIIT training and running, the Eliptical kind of just looks pretty in my basement.

Kanzaki3

I try to pace myself when working out. However, near the end of a workout, I will give it my all despite the feeling of feeling almost completely dead.