Interval training question

nisha0612

When you are interval training, wearing a heart rate monitor, how do you calculate what your high heart rate is? how long do you stay at this heart rate and when do you lower to get maximum fat burn?

Cyclink

That depends on what kind of intervals you want to do and what your goals are. There are whole books written on different kinds. Some have name brands on them, some don't. They all work and can all be fun... if you're into pain a little bit.

Intervals could range anywhere from 30 seconds up to 10 minutes each. Shorter intervals will use higher heart rates; longer intervals will use lower heart rates. Recovery at a lower heart rate has about the same range.

In short (up to 2 minutes), high intensity intervals, your heart rate will not catch up to your intensity. It will rise the entire interval. With longer intervals, your heart rate will rise for the first 2 to 3 minutes and then level off.

One thing you don't want to do is burn out on the long intervals. If it's 8 minutes long, try to maintain the same pace throughout. Don't take off too hard in the first few minutes and then have to slow down (watch your speed to keep an eye on this).

The whole "maximum fat burn" based on intensity is a bit misleading. Think of it this way: Would you rather burn 100% from fat of your 500 calorie workouts or 70% from fat of your 1000 calorie workout? (500 calories vs 700 calories, for the math-challenged) Going more intensely for the same time will always burn more calories total, which is what matters most.

If you were trying to be an Iron Man triathlete, then the efficiency of burning more calories from fat is important to finishing the event. For losing weight, not so much.

DavPul

The relentless promotion of heart rate monitors is ruining people's progress towards their weight loss goals. You *never* lower your your rate "to get maximum fat burn". Never, ever, ever. There is no such place.