Heart Rate, Weight Loss and Calories

I am also curious on this subject.:grumble: .thanks for posting it, :flowerforyou: I was wondering this morning when I work out on my elliptical what should my heart rate be at to burn fat. ..thanks for any help anyone can give..

I find it confusing as well but this article makes sense to me. They reference the American College of Sports Medicine and it's written in plain English

http://whatscookingamerica.net/HealthBeauty/HighIntensityWorkout.htm

Your body doesn't burn muscle to fuel your workouts. You burn carbs (more accurately, glucose) and fat, both at the same time, but at different ratios depending on the intensity of your workout. At higher intensities, your body will use more carbs than fat to fuel you, and at lower intensities it will use more fat than carbs.

During extended (60 to 120 minutes) higher-intensity, steady-state aerobic workouts, as the workout progresses, the body will derive up to 15% of energy from protein, as glycogen stores become more depleted. Most people don't have to be concerned about this, but, technically, under some conditions, there is a potential for some "muscle burning". It's totally overblown by the muscle heads, but it does exist.

Here's a list of the Exercise "Zones" as given by thewalkingsite.com and the benefits of each.

TRAINING ZONES

Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

It's essential to calculate your Max heart rate which as Hawkeye Guy said before is 220 - age for men, and 226 - age for women.

As for the burning muscle, well unless you're starving yourself, you don't have to worry about burning muscle for fuel. Even dieting you should have enough fuel in your blood to handle a moderate amount of exercise without a problem.

Azdak is hitting it on the head. It frustrates me when people make comments about things they are guessing about at best on this site. You body most definitely will burn muscle for fuel, and you need to either replace the glycogen with quickly metabolized fuel or risk burning muscle. I don't see this as being overblown, knowing the hard work you put in to building the muscle.

It's overblown because you are making some classic mistakes: 1) assuming that protein used as a substrate during exercise is "burning muscle", 2) assuming that what occurs metabolically during an exercise workout is a discrete event, and unrelated to what occurs the other 23+ hours in the day, other 7 days in the week, etc and 3) assuming that any protein used during an exercise session somehow represents a distinct loss of muscle mass. That is just as misguided as thinking the the fat burned during an exercise session represents a definitive reduction of body fat.

Our bodies are constantly active metabolically. Our physiology is set up so that there are constant activities taking place in balance. We see changes as a linear movement originating from status A to status B. Yet there are usually opposing "actions" if you will, constantly taking place--any change represents one side of the equation becoming more prominent over the other.

The body constantly undergoes protein degradation and assimilation. Constantly. And proteins are used for much more than just muscle. For a relatively small amount of this protein turnover to be diverted occasionally into a fuel substrate for an extended cardio workout is a transient and insignificant event.

Azdak is hitting it on the head. It frustrates me when people make comments about things they are guessing about at best on this site. You body most definitely will burn muscle for fuel, and you need to either replace the glycogen with quickly metabolized fuel or risk burning muscle. I don't see this as being overblown, knowing the hard work you put in to building the muscle.

Without doing a V02Max test, we can estimate your max heart rate at 186 (220-age). So, at 155, you're up to about 83% HRM. That's high, and you're tapping into the muscle quicker than you know. (And I'm not a Muscle Head - who are apparently inferior to Cardio Bunnies in the pecking order of MFP's food chain.).

Mix it up, if you have more time, hit a long, low intensity workout to build your endurance. Then increase your V02Max / lactic threshold by hitting the peaks with interval training...working at an increased intensity, and hitting your higher % HRM in short bursts and recovering. Long and extended high intensity workouts will do nothing but kill your morale, your joints and your precious muscle.

sounds right to me. I'm doing the 30 day shred which I think is high intensity with short low impact intervals. its actually 3min strength, 2min cardio and 1 min ab circuits for a total of 3 circuits. are u saying that this is not good as its "Long and extended high intensity workouts will do nothing but kill your morale, your joints and your precious muscle" ?

sorry I have a HRM but only use it to track calories, never really paid much attention to my actual HR and how long I'm in each zone, etc. I'm clueless when it comes to that.

thnx

I find it confusing as well but this article makes sense to me. They reference the American College of Sports Medicine and it's written in plain English

http://whatscookingamerica.net/HealthBeauty/HighIntensityWorkout.htm

That was a great article...very clear. Thanks for posting the link.

Its calories in verses calories out!!! Stop worrying about all the irrelevent stuff! Just exercise! and burn calories! I don't believe there is a wrong way to exercise. Enless its life threatening ofcourse. Just get on there and go! Anyone that is on a deficit of calories and whom is exercising is going to lose some muscle tissue along with fat and anything else in your body that your body chooses to use as fuel! But if you are eating healthy and providing your body fuel for exercise and you are lifting weights and doing cardio, you have nothing to worry about!

Bump.

It frustrates me when people make comments about things they are guessing about at best on this site.

I'm right there with you.

Right on, MissKim! If you start overthinking it you'll drive yourself crazy!

Right now I am have great results keeping my heart rate at between 120 & 125 when I work out (I'm a 45 yr old woman), both when on the treadmilll and strength training. I have lost 15 lbs (started at 199, I'm 5'3") and 1 clothing size since Feb 1st. I am eating whatever MFP says I should (for total calories) every day, except Saturdays when I eat whatever I want, but still track it.

Unless you're an elite or competitive athlete, keep it simple - burn more calories than you take in and you'll lose weight.