Heart Rate Training Zones - Really?

fit40orbust
fit40orbust Posts: 3
in Fitness and Exercise
I spend the last 45 minutes of my 50 minute cardio workouts at above 90% max heart rate. I just like to give 100% effort when I work out. If I go by the 220 - age rule, I spend most of my workout near 100% max heart rate, but I know that rule is crap, as I've seen my max heart rate.. I go there all the time, it's around 190.

What's your opinion on this zone crap? My goal is not to specifically lose fat or anything, I just want to be as cardio fit as I can possibly be. I started out doing 10 minutes at the beginning of this year doing the same, now I'm up to 50 minutes. only it takes about 5 minutes of extreme work to get my hr up there to start with.. so 45 minutes of 90% or more.

Replies

  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    Are you sure your max HR is 190? I believe mine is about 202 (despite the formula saying 183ish) but when my HR hits 200, I feel terrible and need to lower the intensity drastically. If that's not how you feel, it's very likely NOT your max HR.

    When I'm running, my average HR hits right around 85.5% of max. When I'm biking, it's about 78% of max. I've been doing more biking lately (the last couple of weeks because of a sore hip) and I've had HUGE losses the last couple of weeks too. I have no idea if it's related or not! If I have a decent loss again next week, I'll be shocked and believe that it could be the working out at a slightly more appropriate percentage of maximum.
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    If your goal is cardio fitness, you should probably dial it back into a slightly lower percentage of max. My understanding is that working out in the anaerobic zone will improve your fast twitch fibers (ie speed) but not your slow twitch (endurance) which to me, endurance is the measure I'm more interested in.
  • BoomerAngel
    BoomerAngel Posts: 26
    I am not an expert, so this is just my own opinion and what I have read & heard from experts.....High Intensity Interval Training (HIIT) is supposed to be the most effective, rather than constant rate. You can find plenty of info via Google and on YouTube. I used to be a distance runner, and ran about 40 miles a week, but after 30 years of that, I am ready for great results in a much shorter time frame (without pounding my joints needlessly). I am currently doing cross-fit / interval training, and weights 5x a week. I love the variety, and do not miss the 45-60 min. of constant pounding without variety. Guess it just depends on your personal goals. good luck.

    http://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/
  • froeschli
    froeschli Posts: 1,292 Member
    Max heart rate differs from individual to individual, and also by sport. Running will be higher than swimming for example, because in swimming you are horizontal (less work to get the blood to your head :tongue:)
    You shouldn't be able to maintain 90% for more than a few minutes. So I'd say your max is probably quite a bit higher. There are various tests to determine your maximum heart rate, some are sub max with a calculation, on others you push until you get close to it - look up which would be recommended for your fitness level.
    If you're interested in heart rate zones and training, look up 'total heart rate training' at your library.
  • fit40orbust
    fit40orbust Posts: 3
    When I hit the mid 180's, I can feel it. 160 to 178 all feels about the same to me, and I can keep it up practically indefinitely. I'm betting you guys are right, perhaps my max is closer to 200.

    I suspect that what I'm actually doing is interval training.... my bpm is usually upper 170's, but I periodically burst into the 180's during any given workout.

    Also: I don't run. Everytime I do, I end up with a bad knee or a shin splint, so I quit it altogether.

    My cardio on Monday and Wednesday is a combination of step aerobics, boxing, lunges, jumping jacks, jump rope, and dancing that's a little on the insane side (would never do it in public). ;) Friday's, I basically go up and down my stairs 2 steps at a time for 50 minutes, sometimes more if I'm feeling it. Tuesday and Thursday I lift weights.
  • Azdak
    Azdak Posts: 8,281 Member
    There are two issues:

    1. The number of beats/min on your HRM is accurate, but the % of maximum heart rate isn't. In other words, when the HRM says your HR is 190, that is correct; but when it says you are working at 90%+ of your max heart rate, that is incorrect. It is likely your true HRmax is higher than that.

    2. Do training zones mean anything? Not specifically for fat loss, but for general training, yes. Basically, there are three "zones" :

    Easy
    Medium
    Hard

    Workouts at all three intensities should be included in your workout.
  • robert65ferguson
    robert65ferguson Posts: 390 Member
    @Azdak, would you please expand what you mean by training zones for the uninitiated like me. Many Thanks

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