Heart Rate for Max Fat Burn?
teb1215
Posts: 34
I've been exercising every single day for 7 days straight now. I've lost 4 pounds so I'm pretty happy with that for the first week.
I have been doing the elliptical, the AMT machine or swimming each day. My heart rate is usually about 140-143 at Max during most of the workout.
My husband went to a personal trainer this morning and was told for HIS personal max fat burn he shouldn't go over 110-115 max heart rate and to do something like a light treadmill work out with a pretty decent incline. He told my husband that anything over that consistently and you'll be burning tissue....and said that's why cyclists and runners are so lean looking because they get their heart rate going so high.
So if that's true, then should I not be working so hard on the cardio listed above?
I want to burn a lot of fat off this body. Advice?
I have been doing the elliptical, the AMT machine or swimming each day. My heart rate is usually about 140-143 at Max during most of the workout.
My husband went to a personal trainer this morning and was told for HIS personal max fat burn he shouldn't go over 110-115 max heart rate and to do something like a light treadmill work out with a pretty decent incline. He told my husband that anything over that consistently and you'll be burning tissue....and said that's why cyclists and runners are so lean looking because they get their heart rate going so high.
So if that's true, then should I not be working so hard on the cardio listed above?
I want to burn a lot of fat off this body. Advice?
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Replies
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I am 28, weight 221 and am 5"3...according to my Polar watch, I should be between 125 and 163 for max burn....hope this helps.0
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Hmm...my heart rate when I am casually walking is about 130, so that's out for me! I am an aspiring runner, so my hr is consistently around 195 for the duration of my run. It is above my "hard" range according to my hrm, but I can't get it to go lower until I am fitter I suppose. I've lost 40 lbs. and my hr has always been high, so I'm not sure about that...0
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Per my personal trainer and Jillian Michaels online, you should be at a high intensity (85% of your max heart rate) during aerobics. With that, you should not be doing more than 30 minutes of high intensity cardio as part of a regular workout (with strength training, etc.) or your normal fuel stores (calories and fat) will run out and your body will begin to burn muscle for fuel. This is where the men freak out because they work hard to build that muscle. Remember that mens and womens bodies are different and we usually have different goals. I'm sure that he same trainer would give you different parameters because your goals would be different.0
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Like you, for aerobics I am consistently in the 180 plus range on heart rate. But I started running recently and have found that as a course gets less difficult and I feel the ease in the run, that my heart rate will then stay in the 170s, so I guess conditioning does make a difference. But like Robby said, no more than 30 minutes. In all honesty, I don't think my body could run with my heart rate that high for longer than 30 minutes and not pass out.Hmm...my heart rate when I am casually walking is about 130, so that's out for me! I am an aspiring runner, so my hr is consistently around 195 for the duration of my run. It is above my "hard" range according to my hrm, but I can't get it to go lower until I am fitter I suppose. I've lost 40 lbs. and my hr has always been high, so I'm not sure about that...0 -
http://www.fitwatch.com/qkcalc/thr.html
Try this website. Just put in your resting heart rate (as a nurse I recommend that you count your heart beats while looking at a second hand for a full minute for acurracy) and your age then hit CALCULATE.
Good luck!
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for me i range from 120-169 bpm durin workout so i try to stay within that zone everyone ranges differently so it all depends :flowerforyou:0
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Idk if you already know what your hr range/max is, but you can find it by:
subtract your age from 220...that equals your max
then multiply your max by 0.6
then mutiply your max by 0.8
Your hr should stay within that range...just stay under your max.0 -
Ok according to that link these are my stats:
Resting Heart Rate = 75 bpm
Age = 34
Max Heart Rate = 186
Intensity 50-55% = 131-136
60-65% = 142-147
70-75% = 153-158
80-85% = 164-169
So if my heart rate has been around 140-143 during my 30 or 60 minute cardio sessions, then I'm working out at 60-65% intensity.
Therefore, isn't that perfect for fat burning?0 -
I copied this from a helpful post a couple of weeks back!
Here's the original Link: http://www.myfitnesspal.com/topics/show/76488-i-got-told-gym-won-t-help-me-lose-weight?hl=trainer+said+I+can't+lose+weight&page=2#posts-1047884
Target Heart Rates
AHA Recommendation
Health professionals know the importance of proper pacing during exercise. To receive the benefits of physical activity, it's important not to tire too quickly. Pacing yourself is especially important if you've been inactive.
Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.
What is an alternative to target heart rates?
Some people can't measure their pulse or don't want to take their pulse when exercising. If this is true for you, try using a "conversational pace" to monitor your efforts during moderate activities like walking. If you can talk and walk at the same time, you aren't working too hard. If you can sing and maintain your level of effort, you're probably not working hard enough. If you get out of breath quickly, you're probably working too hard — especially if you have to stop and catch your breath.
When should I use the target heart rate?
If you participate in more-vigorous activities like brisk walking and jogging, the "conversational pace" approach may not work. Then try using the target heart rate. It works for many people, and it's a good way for health professionals to monitor your progress.
The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.
Age Target HR Zone
50–85 % Average Maximum Heart Rate 100 %
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute
Your maximum heart rate is about 220 minus your age. The figures above are averages, so use them as general guidelines.
Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.
How should I pace myself?
When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.0 -
What your trainer told you is a myth.
Moderately high heart rates will burn more fat in proportion to lean tissue, but the total number of calories burned will be low.
High intensity activity (around 80-85% of your max heart rate) will burn a lower fraction of its calories from fat, but this will be a smaller portion of a bigger pie (so to speak).
The best heart rate target is the one that leaves you exhausted at the end of your workout. If you only have 30 mins, doing a light jog isn't going to get the job done. If you've got 2 hours, maybe a light jog is better, because you need to last the distance!0 -
wow thanks for posting that chart about hr for fat burn it really helps. I am 46 and was not sure even though on the treadmill i run /walk climb hills on has it listed right there.. not taking any medication for bp. thank god..
QUESTION. Does anyone know where I can purchase a body bugg. like the ones on biggest loser?
i know you have to purchase the service too.. any ideas? thanks Ellie
ggw 160
weight now 180
hit a plateau on my bday at 180 not successful as losing any more weight since then
I go to the gym 4 times a week 2 treadmill for 40 minutes burn about 300 calories
and then I do weight training resistance to keep the burn..
also take Bcaa branched chain amino acid to help with muscle retention..
Questions #2 does anyone know why this website does not have sodium levels..
important for those of us in our 40's who are retaining fluid... thanks Ellie :happy: :happy:0 -
They are for sale at 24hourfitness.com.
You can change your settings to show sodium. Just go into your settings, and you can modify what you would like to show in your food diary 0 -
Hiya - the theory says that for maximum fat burn you should be working out at 55-60% of your TMHR ('theoretical maximum heart rate') - this is a theoretical maximum as it is worked out by a formula (rather like BMI) which is not accurate in all cases (there is a way to stress test to your MHR, but in my view that;s just too much trouble!) - instead just do 220 (bpm) minus your age, and work out what 55-60% of that is.. hey presto, that is your maximum fat burning zone:
So for me that is 220-40 (old geezer) = 180 is my max HR, then find 55-60% = so roughly 100-110. Over that and you go into the cardio zone, less effective for fat burn (but still useful for CV fitness).
In the early stages of training it is useful to do longer burn at a lower heart rate, than faster HR for long periods.
There is also some very recent evidence around interval training (short bursts in the higher HR zones, returning to 55-60% for say 10 mins, then bursts of 2 mins into higher zones again, returning back down) - this is thought to produce increases in fitness and weight loss.
As you get fitter it takes more effort to push your heart rate up to your required level.
This is one of the reasons that walking is so good for weight loss - longer burn at lower bpm.
Hope that helps.
Rob.0 -
Wow thanks for all the good info. Ok so if my max heart rate is 186, then I should be at 102-111 for maximum fat burning calories?
That would be HARD to stay at that HR...wouldn't it?0 -
All numbers aside...going by your perceived exertion - can you carry on a conversation easily? then you aren't working hard enough. you should feel like you're really working but not so much that you can't answer a question if someone interupts you and asks you to speak - is the most effective way to gauge your workout. Intervals are the best way to burn fat because it keeps your body guessing and challenged, you'd be surprised how fast your body can adjust and create a habit.
Rated Perceived Exertion (RPE) Scale
The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.
0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
6
7 – Very heavy
8
9
10 – Very, very heavy
In most cases, you should exercise at a level that feels 3 (moderate) to 4 (somewhat heavy). When using this rating scale, remember to include feelings of shortness of breath, as well as how tired you feel in your legs and overall.
For the most efficient aerobic activity you should be between 4-7.
This info taken from www.clevelandclinic.org0 -
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Per my personal trainer and Jillian Michaels online, you should be at a high intensity (85% of your max heart rate) during aerobics. With that, you should not be doing more than 30 minutes of high intensity cardio as part of a regular workout (with strength training, etc.) or your normal fuel stores (calories and fat) will run out and your body will begin to burn muscle for fuel. This is where the men freak out because they work hard to build that muscle. Remember that mens and womens bodies are different and we usually have different goals. I'm sure that he same trainer would give you different parameters because your goals would be different.
Your body has enough stored glycogen and fat to exercise for hours, depending on the intensity. With extended cardio (longer than 60-90 min), amino acids can increase to as much as 15% of total fuel substrate usage. However, this does not mean you are burning "muscle" any more than using calcium in your daily activities means you are "eating your bones". The body is constantly undergoing a process of protein degradation and assimilation, 24/7/365/lifetime. The idea that a single exercise bout could affect muscle mass is absurd.
It's the intellectual equivalent of saying that lifting weights with 5lb dumbbells will "bulk you up".0 -
I've been exercising every single day for 7 days straight now. I've lost 4 pounds so I'm pretty happy with that for the first week.
I have been doing the elliptical, the AMT machine or swimming each day. My heart rate is usually about 140-143 at Max during most of the workout.
My husband went to a personal trainer this morning and was told for HIS personal max fat burn he shouldn't go over 110-115 max heart rate and to do something like a light treadmill work out with a pretty decent incline. He told my husband that anything over that consistently and you'll be burning tissue....and said that's why cyclists and runners are so lean looking because they get their heart rate going so high.
So if that's true, then should I not be working so hard on the cardio listed above?
I want to burn a lot of fat off this body. Advice?
Your husband's "trainer" is a fraud whose "certification" is the only "tissue" you should be burning.0 -
What your trainer told you is a myth.
Moderately high heart rates will burn more fat in proportion to lean tissue, but the total number of calories burned will be low.
High intensity activity (around 80-85% of your max heart rate) will burn a lower fraction of its calories from fat, but this will be a smaller portion of a bigger pie (so to speak).
The best heart rate target is the one that leaves you exhausted at the end of your workout. If you only have 30 mins, doing a light jog isn't going to get the job done. If you've got 2 hours, maybe a light jog is better, because you need to last the distance!
ding ding ding
Glad to see this post.
The "fat burning zone" is a myth of epic proportions.0 -
Your husband's "trainer" is a fraud whose "certification" is the only "tissue" you should be burning.
My new hero for today. 0 -
I've been exercising every single day for 7 days straight now. I've lost 4 pounds so I'm pretty happy with that for the first week.
I have been doing the elliptical, the AMT machine or swimming each day. My heart rate is usually about 140-143 at Max during most of the workout.
My husband went to a personal trainer this morning and was told for HIS personal max fat burn he shouldn't go over 110-115 max heart rate and to do something like a light treadmill work out with a pretty decent incline. He told my husband that anything over that consistently and you'll be burning tissue....and said that's why cyclists and runners are so lean looking because they get their heart rate going so high.
So if that's true, then should I not be working so hard on the cardio listed above?
I want to burn a lot of fat off this body. Advice?
Your husband's "trainer" is a fraud whose "certification" is the only "tissue" you should be burning.
Thank you.
As I read all these posts the only thing going through my mind is...if you're messing around with all this math, when do you acutally excersise? I have a HRM, but I've never messed with a "Fat Burning Zone". Listen to your body, you'll know weather or not you did yourself any good.0 -
What your trainer told you is a myth.
Moderately high heart rates will burn more fat in proportion to lean tissue, but the total number of calories burned will be low.
High intensity activity (around 80-85% of your max heart rate) will burn a lower fraction of its calories from fat, but this will be a smaller portion of a bigger pie (so to speak).
The best heart rate target is the one that leaves you exhausted at the end of your workout. If you only have 30 mins, doing a light jog isn't going to get the job done. If you've got 2 hours, maybe a light jog is better, because you need to last the distance!
ding ding ding
Glad to see this post.
The "fat burning zone" is a myth of epic proportions.
Can someone further explain this idea? I'm very interested in this but still very confused!0 -
Say in two different scenarios....
#1 you are working out at your "maximum fat burning rate" of 55-65% of MHR.
#2 you are working out at an 85% rate.
In scenario number one, more of the calories that you burn will be from fat. In scenario #2, you will burn a higher number of calories, but a smaller percentage (of your total burn) will be from fat.
The numbers would look like this (and please, I am just randomly pulling these numbers out of the air for the point of an example, this was not a calculated example)
In scenario #1, you run at 65% of your MHR for a half hour. You burn 400 calories total. Let's say that 100 calories are fat calories, burned from your body's fat reserve. So, you burned 25% of your calories from fat.
In scenario number two, you are running at 85% of your max heart rate for a half hour. This time, you burn 600 calories total. However, now you only burn 125 calories from fat stores. In this scenario, only 20.8% of your calories are from fat.
So, when you look at the two side by side, in scenario #1, yes, a greater percentage of your calories are being burned from fat. But when you are working out at the higher heart rate in scenario #2, while the percentage of fat burned is lower than scenario one, your OVERALL calories burned are higher, and even your TOTAL fat calories burned are higher. This is why working out at a higher exertion level is still your best bet.
Hope that helps.0 -
Say in two different scenarios....
#1 you are working out at your "maximum fat burning rate" of 55-65% of MHR.
#2 you are working out at an 85% rate.
In scenario number one, more of the calories that you burn will be from fat. In scenario #2, you will burn a higher number of calories, but a smaller percentage (of your total burn) will be from fat.
The numbers would look like this (and please, I am just randomly pulling these numbers out of the air for the point of an example, this was not a calculated example)
In scenario #1, you run at 65% of your MHR for a half hour. You burn 400 calories total. Let's say that 100 calories are fat calories, burned from your body's fat reserve. So, you burned 25% of your calories from fat.
In scenario number two, you are running at 85% of your max heart rate for a half hour. This time, you burn 600 calories total. However, now you only burn 125 calories from fat stores. In this scenario, only 20.8% of your calories are from fat.
So, when you look at the two side by side, in scenario #1, yes, a greater percentage of your calories are being burned from fat. But when you are working out at the higher heart rate in scenario #2, while the percentage of fat burned is lower than scenario one, your OVERALL calories burned are higher, and even your TOTAL fat calories burned are higher. This is why working out at a higher exertion level is still your best bet.
Hope that helps.
I don't disagree with this scenario--I've used the same description myself-- but from a practical standpoint, I'm still not sure how relevant it is. I say that because we all often make the mistake of looking at an exercise session as some type of discrete event, when in fact it is only one small part of an ongoing continuum. Our bodies keep track of energy usage 24/7/365/lifetime.
There is some research that suggests that if you look at the 24 hour picture, there is no difference in "fat burning" between lower intensity and higher intensity exercise. One burns more during the event, but less afterwards, the other might burn less during the event, but has a longer "afterburn. There are studies that have looked at 24 hr fat oxidation and found no difference --in other words, it all evens out over time. (Keep in mind this refers solely to fat oxidation, not necessary permanent fat loss).
Bottom line--and here I would think we are in agreement--is that it is not productive, IMO, to design any workout program solely in terms of fat burning or even fat loss. I believe that a primary objective also should be to improve overall fitness--which requires all types of workouts--interval, endurance, etc.0 -
The Body Bug or GoWearFit is a great tool, however, be careful. I had a reaction to the nickel and can't use it without my skin breaking open. So, if you have allergies, this is not for you.0
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I don't disagree with this scenario--I've used the same description myself-- but from a practical standpoint, I'm still not sure how relevant it is. I say that because we all often make the mistake of looking at an exercise session as some type of discrete event, when in fact it is only one small part of an ongoing continuum. Our bodies keep track of energy usage 24/7/365/lifetime.
There is some research that suggests that if you look at the 24 hour picture, there is no difference in "fat burning" between lower intensity and higher intensity exercise. One burns more during the event, but less afterwards, the other might burn less during the event, but has a longer "afterburn. There are studies that have looked at 24 hr fat oxidation and found no difference --in other words, it all evens out over time. (Keep in mind this refers solely to fat oxidation, not necessary permanent fat loss).
Bottom line--and here I would think we are in agreement--is that it is not productive, IMO, to design any workout program solely in terms of fat burning or even fat loss. I believe that a primary objective also should be to improve overall fitness--which requires all types of workouts--interval, endurance, etc.
Absolutely spot on....great post!!
Heart rate training is a tool that many athletes use, as there are different effects from different 'zones'...training, recovery, etc. Intervals are one of the bets ways to increase CV fitness.
For fat loss, it's the aggregate activity/calorie in vs. calories out that counts. **But if you're experiencing 'binge' type hunger, sugar cravings, tired in the middle of the day, colds/flu etc. you may be working out too hard -- or too often -- in the higher zones. If the scales not moving, you may not need to 'work out harder', but instead, increase your overall general activity level throughout the day in addition to your workout (I"m a big fan of pedometers BTW)
Lots of research on this subject -- won't go into it here, but for MOST people (non-competitive athletes) who have more than 20 pounds to lose, moderate daily exercise is best for awhile, then mixing in some higher intensity days after the first month or so. If you're going to hit it hard (say, you're training for a 5K)-- great -- but try to take a day off in between, perhaps alternating high-intensity cardio days with strength, recovery cardio, or moderate intensity days. High intensity cardio day after day is a fast track to injury and burn-out, which will -- in the end-- undermine your overall fitness goals.0 -
So if my heart rate has been around 140-143 during my 30 or 60 minute cardio sessions, then I'm working out at 60-65% intensity.
Therefore, isn't that perfect for fat burning?
Without doing a maximal heart rate test (either administered by Dr. or field-tested by a fitness professional) we never really know what our "MAX" heart rate is, so all of these calculations may be a little off...or way off. The old 220 - your age thing has been shown to have a wide margin of error.
BUT...in general, depending on your weight, age, level of training, etc. 140-143 sounds about right for moderate intensity exercise for you. You should be breathing hard, sweating, and find it difficult to carry on a conversation, but not gasping for breath.
Google Sally Edwards and heart rate training. She is one of the original triathalon pioneers, and has published some great work on heart rate training.0
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