Running in Heart Rate Zones

stevedarake
stevedarake Posts: 2
edited January 15 in Fitness and Exercise
Hi,

Been reading up that to burn fat most efficiently when running, we should be running at 70% of our MHR (maximum heart rate) - for me I'm 33 works out at around 110-130 beats per minute.

Now what this means is I can't run for long without my heart rate going over this, it would mean I just have to power walk and I don't feel like I'm getting a good run out of it (I can run 5k without stopping but my heart rate goes up to around 160-170)

Any help or suggestions would be appreciated for a noob :)

Replies

  • courtneywiens
    courtneywiens Posts: 148 Member
    i am usually around 160-170 when running depending on whether i'm doing endurance, or intervals, when it can be above 170. i checked with my doctor and he said this is normal and healthy. you don't want to purposely try to keep your heart rate lower for fat burning. this is a good synopsis of the fat burning zone versus cardio training zone. http://www.rockyroadrunning.com/?s=fat+burning+zone
  • scottb81
    scottb81 Posts: 2,538 Member
    You should run most of the time to build aerobic capacity which over time will allow you to run longer and faster and maximize both calorie and fat burn.

    For your age this should be at or under a HR of 147

    reference: http://content.bandzoogle.com/users/cippianhotmail/files/Want_Speed_Slow_Down_2007.pdf

    and

    http://www.markallenonline.com/maoArticles.aspx?AID=2

    I train that way and it works.
  • moustache_flavored_lube
    moustache_flavored_lube Posts: 849 Member
    It is very common for new runners to try and run to hard to early. Building up aerobic fitness takes time and discipline. It is very frustraiting to have to walk to stay at your heart rates.

    110 - 130 seems a bit to low to me though.
    I am 34 and I stay aerobic until around 165. (BTW age has nothing to do with your max heart rate)

    You could have a look at the mafetone system http://philmaffetone.com/maftest.cfm

    Once you have built up a good areobic base running at higher heart rates is a good thing
  • stevedarake
    stevedarake Posts: 2
    Thanks for the replys, I was going off the formula of 220-your age which equals = 187 for me.

    So 70% of 187 which this program recommends would be 130.

    Am I doing it wrong? :p
  • Andrew_peter
    Andrew_peter Posts: 94 Member
    "Most efficiently" is the key term here. Higher intensity, although "less effecient" at burning calories, will burn more calories overall in the same time period regardless. If you have unlimited time to walk around instead of running or other high intensity cardio, then it may be a good option to consider.

    http://www.calories-calculator.net/Calories_Burned_By_Heart_Rate.html
  • moustache_flavored_lube
    moustache_flavored_lube Posts: 849 Member
    Thanks for the replys, I was going off the formula of 220-your age which equals = 187 for me.

    So 70% of 187 which this program recommends would be 130.

    Am I doing it wrong? :p

    Yes and no.

    the 220- age is the most common estimation of your max heart rate. However, it is flawed in that your max heart rate doesn't change with age or fitness. It is genetically pre determined.

    There are tests (most heart rate monitors will come with them) that can give you a more accurate measure of your max heart rate by bringing you close to it. Be aware there is a danger in working at very high heart rates if you have an undiagnosed heart condition.
  • Azdak
    Azdak Posts: 8,281 Member
    Hi,

    Been reading up that to burn fat most efficiently when running, we should be running at 70% of our MHR (maximum heart rate) - for me I'm 33 works out at around 110-130 beats per minute.

    Now what this means is I can't run for long without my heart rate going over this, it would mean I just have to power walk and I don't feel like I'm getting a good run out of it (I can run 5k without stopping but my heart rate goes up to around 160-170)

    Any help or suggestions would be appreciated for a noob :)

    The fuel used during exercise has NO effect on stored body fat, other than helping you to maintain a calorie deficit. So, first of all, it is not recommend that you structure your exercise around the idea of "burning fat".

    A balanced running/cardio program should include longer, slower, endurance runs, tempo or longer interval runs, and a small amount of higher-intensity intervals.

    The problem with "target heart rates" is that you have to estimate your max HR and there is a wide range of "normal" when it comes to max HR. So any formula that tries to estimate max HR has a standard error of at least 10 bpm. Which means that a big chunk of the population can have a true max HR that is 10-30 beats above the calculated number.

    You might want read a little about using "perceived exertion" as a guide to exercise intensity. For many people, it is much more reliable than heart rate.
  • moustache_flavored_lube
    moustache_flavored_lube Posts: 849 Member
    Hi,

    Been reading up that to burn fat most efficiently when running, we should be running at 70% of our MHR (maximum heart rate) - for me I'm 33 works out at around 110-130 beats per minute.

    Now what this means is I can't run for long without my heart rate going over this, it would mean I just have to power walk and I don't feel like I'm getting a good run out of it (I can run 5k without stopping but my heart rate goes up to around 160-170)

    Any help or suggestions would be appreciated for a noob :)

    The fuel used during exercise has NO effect on stored body fat, other than helping you to maintain a calorie deficit. So, first of all, it is not recommend that you structure your exercise around the idea of "burning fat".

    A balanced running/cardio program should include longer, slower, endurance runs, tempo or longer interval runs, and a small amount of higher-intensity intervals.

    The problem with "target heart rates" is that you have to estimate your max HR and there is a wide range of "normal" when it comes to max HR. So any formula that tries to estimate max HR has a standard error of at least 10 bpm. Which means that a big chunk of the population can have a true max HR that is 10-30 beats above the calculated number.

    You might want read a little about using "perceived exertion" as a guide to exercise intensity. For many people, it is much more reliable than heart rate.

    This is all true, and I agree. Except that I believe that if you want to be a good runner you need to build up a good base of aerobic fitness before starting tempo runs, and other speed work.
  • sindikumva
    sindikumva Posts: 66
    After you run, your heart rate will stay elevated for some time - generally in the fat burning zone. If you follow up running with some other activity at which your heart rate is lower (i.e. weight lifting, yoga, pillates or some other core-strengthening exercise) you will get both the cardio benefits of running (burning calories) and the fat-burning benefits of a somewhat elevated heart rate over a longer period of time.
  • Azdak
    Azdak Posts: 8,281 Member
    Hi,

    Been reading up that to burn fat most efficiently when running, we should be running at 70% of our MHR (maximum heart rate) - for me I'm 33 works out at around 110-130 beats per minute.

    Now what this means is I can't run for long without my heart rate going over this, it would mean I just have to power walk and I don't feel like I'm getting a good run out of it (I can run 5k without stopping but my heart rate goes up to around 160-170)

    Any help or suggestions would be appreciated for a noob :)

    The fuel used during exercise has NO effect on stored body fat, other than helping you to maintain a calorie deficit. So, first of all, it is not recommend that you structure your exercise around the idea of "burning fat".

    A balanced running/cardio program should include longer, slower, endurance runs, tempo or longer interval runs, and a small amount of higher-intensity intervals.

    The problem with "target heart rates" is that you have to estimate your max HR and there is a wide range of "normal" when it comes to max HR. So any formula that tries to estimate max HR has a standard error of at least 10 bpm. Which means that a big chunk of the population can have a true max HR that is 10-30 beats above the calculated number.

    You might want read a little about using "perceived exertion" as a guide to exercise intensity. For many people, it is much more reliable than heart rate.

    This is all true, and I agree. Except that I believe that if you want to be a good runner you need to build up a good base of aerobic fitness before starting tempo runs, and other speed work.

    I am never quite sure how much detail to provide, but I think there is value in at least sketching out the overall plan.

    I understand you point--I use "interval" and "tempo" as relative terms. Beginners can do "interval" work--it might just mean running 0.2 mph faster for one minute out of five, but it's still "interval" work and still has the effect of increasing the training stimulus. Indeed a walk/jog program is an "interval" workout.

    I understand that you are using the terms in their classic context, so we don't really disagree.
  • blues4miles
    blues4miles Posts: 1,481 Member
    The problem with "target heart rates" is that you have to estimate your max HR and there is a wide range of "normal" when it comes to max HR. So any formula that tries to estimate max HR has a standard error of at least 10 bpm. Which means that a big chunk of the population can have a true max HR that is 10-30 beats above the calculated number.

    You might want read a little about using "perceived exertion" as a guide to exercise intensity. For many people, it is much more reliable than heart rate.

    This is what works for me. Like others here I average in the 160s during most of my runs. One way (think I read this on here) of trying to find your max is (assuming you can comfortably run this distance already...) run about a 5k, then the last 0.25 miles or so go all out as fast as you possibly can. Whatever you see your heart rate climb to is likely your max heart rate. The benefit is if you've already run 3 miles, your muscles will generally prevent you from over-exerting yourself to get to max here. Based on age mine should be 192, but I've seen 187 on my heart rate monitor and didn't feel like puking or anything.

    I tend to go with the effort test for running: talk test. I should be able to sort of talk while I'm running. If I can sing I'm probably taking it too easy. If I'm gasping between every word and can't get out a sentence it's probably too hard (and some runs should be hard, but not MOST runs). Also I run alone, but yes sometimes I talk to or sing to myself.:laugh: After a while you can kind of figure out what your own limits are though. Also, the whole idea of working out in your fat burning zone is probably a waste of time, hence why so many people advocate HIIT. Calories in calories out is way more important for fat loss. Check out this video (though she uses hypothetical numbers) but gives you the idea:

    http://www.youtube.com/watch?v=up5n86VGC3c
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