High Intensity Training & Heart Rate Zones

jojospaghettio
jojospaghettio Posts: 62 Member
in Fitness and Exercise
I have been working out to Jillian Michaels' 30 Day Shred and I've noticed that I am consistently going over my recommended maximum heart rate. Not only am I above the weight management/fat burning zone, but I am also frequently going above the aerobic/target heart rate zone. I still have a considerable amount of fat to lose, in addition to developing muscle, so this is starting to concern me. I don't want to be working against myself in this endeavor.

Any thoughts? Has anyone else had experience with this? Is this the typical/expected effects of high intensity training?

Replies

  • jkrim941
    jkrim941 Posts: 226 Member
    I'm curious about this too. I think I have the same thing happening to me. I don't own a HRM but when i do her workouts I sometimes feel lightheaded when I stop one move and change to start the next. I'm hoping someone has an answer to this!
  • ummommyme
    ummommyme Posts: 362 Member
    I'm not an expert nor do i know much but from what i understand the fat burning zone is a myth. You will not hurt yourself and it will help burn more calories after you are done working out. I'm rarely in my "zone". So go ahead kick it up and if you are dizzy or light headed take a few breathers and don't pass out.
  • cleotherio
    cleotherio Posts: 712 Member
    I'm not an expert nor do i know much but from what i understand the fat burning zone is a myth. You will not hurt yourself and it will help burn more calories after you are done working out. I'm rarely in my "zone". So go ahead kick it up and if you are dizzy or light headed take a few breathers and don't pass out.

    I agree. My "max" according to the standard formula is 179 bpm. I hit 173 three times during my workout this morning and lived to tell about it. My average over the 45 minutes was 157 bpm, which is 85% of my "max" and out of the blah blah blah fat burning zone. Take short breaks if you really feel like you're working too hard.
  • Nancy_hc
    Nancy_hc Posts: 123 Member
    Agree with above as well - "target" heart rates are recommendations only. Your body knows when too much is too much. Thats a better indicator since everyone is at a different fitness level, even if they are the same H&W.
  • sdreed25
    sdreed25 Posts: 208 Member
    Since reading this, I find 'working heart rate' a much better indictor of zones and Maximum Heart Rate. My max is now set to 14 beats higher than the old 220-age garbage. Check it out here http://www.twrc.rowing.org.uk/coach/heartrate.htm
  • jojospaghettio
    jojospaghettio Posts: 62 Member
    Hmmm...I'm going to have to think on this. I'm not sure I completely buy that the zones are merely a myth, but I still need to do some more research on the subject, I guess. This information below (from the site mentioned above) is exactly what I'm talking about. Is my body reaching such a high level that I am merely burning the food I'm eating and storing short-term (glycogen) as opposed to burning the fat still left on my body? I'll be honest...I still have a good 30 lbs to go before I reach the my optimal weight, so I'm really not in the "fit" category yet where I would think anaerobic training would be more beneficial. Now I'm not saying I'm too weak to exercise, by any means. I'm just wondering if I should be focusing more on lower intensity cardio workouts more so than "wham bam thank you ma'am" Jillian Michaels. Like I said, I need to research this more. Thanks for the responses, though.
    __________________________________________

    The Aerobic Zone - 70% to 80%

    When you train in this Heart Rate zone, you are training your cardiovascular system. Within this range, the body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved.

    As you become fitter and stronger from training in this zone you will get the benefits of some fat burning and improved aerobic capacity. 75% training often feels good.

    This zone is also ideal for developing local muscle strength.

    The Anaerobic Zone - 80% to 90%

    This is the zone in which an enormous amount of benefit can be gained.

    Somewhere between 80 and 90%, your individual anaerobic threshold is hiding. Between these heart rates, you use very little fat, instead you start to use glycogen - which is stored in your muscles - as the main source of energy.

    Unfortuntely, one of the by-products of burning this glycogen, is the rower's worst enemy, Lactic Acid.
  • rduhlir
    rduhlir Posts: 3,550 Member
    The best judge is how you can speak. I generally skip the actually numbers and focus on how I can talk. If I am sweating and breathing heavy but still able to hold a conversation I know I am on target.
  • jojospaghettio
    jojospaghettio Posts: 62 Member
    Well, based on data out there supporting heart rate zone training, I've decided to try to keep my training about 60-75% for a few weeks and see how it goes. The problem is that if I follow Jillian's DVDs to the T, I usually end up in the 90-100% zone. It doesn't feel good (can't talk through it), but my perfectionist side plus my own ignorance about exercise made me think that maybe it was because I was not fit enough. I'm really hoping this helps both with my weight loss and motivation; it's hard to stay motivated when it hurts so much afterwards.
  • scottb81
    scottb81 Posts: 2,538 Member
    Hmmm...I'm going to have to think on this. I'm not sure I completely buy that the zones are merely a myth,
    You're right. They are not a myth. As you posted, the ideal intensity to maximize aerobic fitness is around 75% max heartrate. There you are burning approximately 50% fat and 50% carbohydrates and maximizing the aerobic trianing stimulus.

    If someone says that you should just always train as hard as possible to maximize today's calorie burn I would reply that a longer term view is most beneficial and that one should train to maximize aerobic fitness so that a few months from now you will be able to get much higher calorie burns at a lower overall perceived effort. The end result is that it will be easy to maintain your weight at your final goal without having to starve yourself all the time or kill yourself with every workout.

    There is great benefit to training at a higher heartrate also but the majority. 70 to 80% of training should be at the lower intensities.

    Training lower than 75% is not really necessary. However, if you are tired and still want to work out an intensity lower than 75% is ok because it provides some training stimulus while not being overly tiring.

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