Fat Burn vs Cardio questions on heartrate

Well, different zones burn calories at a different rate, the fat burn zone also burns more fat calories vs muscle and just plain intake calories. The fat burn zone burns cals at a lower rate, thus giving your body time to pull the calories it needs from fat instead of scrambling to grab any calories it can find.

Banks,

I have a calorie burn question for you.

I am doing 1 hour on the elliptical 5-6 days weekly. The calorie burn is indicated at 780 for 1 hour. I am 52, 297 lbs. My heart rate runs about 115-125 during the workout.

I recently purchased one of the fancy heart rate wristwatches that includes a calorie burn measurement. Per instructions I program it for my age, sex, and current weight. I start the timer and touch the watch about every ten minutes during the workout.

At the end of the hour the watch tells me I burned 1150 calories.

I tend think that both displays are wrong and that my actual burn is probably 500 calories.

I assume you've studied this aspect of fitness. What say you?

Thanks in advance. You have a great site.

Here's another burn question. Yesterday I did a test of 30 minutes of walking verses 30 minutes elliptical:

walking - easy/moderate - average HR 125 - 200 calories burned
elliptical - moderate/hard - average HR 146 - 250 calories burned

50 more calories?!?! I could walk for hours but the elliptical wears me out after about an hour or so. Any thoughts?

I'll answer both. :happy:

first tim,

the reason why I suggest a polar isn't because of discomfort, it's because without constant monitoring, it's only estimating. The polars do constant monitoring, so the heart rate is always accurate, and the calorie count is likewise always accurate. The Mio may be "mostly" accurate, but not necessarilly. See my difference? Now granted, if you're exercising at a constant rate, then it won't be very far off, but if you vary even a few BPM over the course of an hour, that can make a big difference.

Mary,
That sounds about right to me. Call it a 10 to 15% increase in Heart Rate, 50 calories more in 30 minutes would be reasonable for 2 reasons. 1) Even thought the eliptical is a great workout, it's an artificial workout that has no direct real world exercise correlation, because of this, there is no directly targeted muscle group, while this is good for keeping the muscles confused and moving, it's not as good at the cardiopulminary aspect. 2) walking is actually a very intense exercise if done at a moderate pace (4 to 5.5 mph). It engages the core to a degree, almost all of the leg muscles, arms, obliques, and hip flexors, if you are walking up or down hills or over uneven ground, it's even better (although a bit harder on the body orthopedically speaking) because balance is needed which engages even more muscles (well, to be truthful, it engages more fibers of the SAME muscles, which amounts to the same thing). So with all that said, the body will usually perform better when doing exercises that have a 'real world' equivalent. But that doesn't mean the others are not any good, for example, the eliptical is great if you have plantar faciatis, because there is very little pressure put in those areas, It's also very good if you have issues with osteoarthritis in your back, because there is no jarring effect like you have with walking or running.

Fair enough.

Ok guys, tell me how to get the calorie burn - preferably at the gym where it is air conditioned! I've done kickboxing, spin class, step, walk/jog, elliptical, & circuit. Can't seem to get over than 500 calorie mark (per hour). Am I just not big enough?

Even when I do step with the highest step and all the higher-intensity stuff (adding all the jumps, and doing the jumps even when we don't have to) I'll burn like 498. The only time I burn over 500 in an hour is plain ole' running outside. If I truck along for an hour, I burn 700-800 calories (that's at 5'0 and averaging 135). You won't burn as much on a treadmill since the ground is moving beneath you, so you don't have to propel yourself forward as much.

I have read a lot of articles on exercise. I have incorporated weight training thanks to MFP ppl who posted great info. Changed up my routine, increased the amount of time each day from 30-45 minutes.

:flowerforyou: My question is: What is the difference between calories burned in cardio vs fat burning zone?

I have a hard time keeping my heart rate in the fat burning zone. I go into the high 140's on the elliptical and walking. My research tells me fat burning is between 121-136 for my age.


I want to do what is best for my body (and of COURSE make the poundage go away!)

When I joined my gym, it was explained to me that that HR numbers are lower for the fat burning zone because at a lower working intensity, you will be able to sustain the activity for a longer time, thus burning more calories. In the cardio zone, you are working harder, but will not be able to sustain the activity as long.

Fair enough.

Ok guys, tell me how to get the calorie burn - preferably at the gym where it is air conditioned! I've done kickboxing, spin class, step, walk/jog, elliptical, & circuit. Can't seem to get over than 500 calorie mark (per hour). Am I just not big enough?

anything over 80 to 82% Max HR will get you above 600 cals an hour. For instance, I just burned 450 in about 35 minutes (literally 10 minutes ago), by running at a 77% HR. If I pushed it up to 82% it would have been about 500. I have, in the past, run at an 85 to 88% pace, and in 30 minutes gotten about 550 cals or so, that's a rough pace though, I wouldn't want to do it for an hour, it would be rough on my hip flexors for that long.

...As for the model I purchased I am sure that part of my choice is the habit of staying away from things that won't fit around my chest.....

Tim-

just an fyi on this issue. I have a 56" chest measurement (was a 60"/4XL shirt) and was also worried about the band fitting but the Medium band (standard size with the Polar F6) easily fit around my chest - it's quite stretchy. Also, they sell a large band for even more room for ~$8. It is really nice knowing exactly how many calories you burned each session.

Hope this is useful.......Mike

question? so than is it better to keep your HR in the fat burning zone (60-70% of max HR) or in the arobic zone (70-80% of max HR), while losing weight? I am struggling with this now myself. i treadmill for 60 mins @3.0 every 5 mins go up to 3.5 for 5 mins than back down for 5 and burn over 600 calories. my HR is 128 to 150. i also have asthma and getting over 140 i can start having problems if i don't use my inhaler before hand.
boy, banks you are full of knowledge. i would have to have a chat with you about all this and the calorie stuff too. i struggling with that right now also.....dffernet subject, sorry.

thanks, chipper

I found this article at http://www.polarusa.com/us-en/training_with_polar/training_articles/get_fit/the_three_exercise_zones/exercise_zones

Exercise Zones
Exercise zones are ranges between the lower and upper heart rate limits expressed as beats per minute (bpm) or as percentages of your maximum heart rate (HRmax). HRmax is the highest number of heartbeats per minute during maximum physical exertion.

Heart Rate Target Zones

Exercise can be divided into three different intensity zones. Each of these intensity levels corresponds to various health and fitness improving mechanisms in your body.


Light Intensity Zone

When your heart beats at 60-70% of your HRmax (HRmax %), you are in the Light Intensity Zone. Whether you have just started working out or you exercise fairly regularly, much of your workout will be in this zone. Fat is the body's main source of energy at this level of intensity; therefore this zone is also good for weight control. This intensity still feels fairly easy for most people and provides, for example, the following benefits:

Helps in weight control

Improves endurance

Improves aerobic fitness

Moderate Intensity Zone

Push on to 70-80% of your HRmax, and you are in the Moderate Intensity Zone. This is especially good for people who are exercising regularly. For most people, this is often the fastest pace they can maintain and still remain comfortable and free of pain. Exercising in this zone is particularly effective for improving aerobic (i.e. cardiovascular) fitness. If you are out of shape, your muscles will use carbohydrates for fuel when you are exercising in this zone. As you get fitter, your body starts using a higher and higher percentage of fat for fuel, thus preserving its limited stores of muscle carbohydrate. Exercising in the moderate intensity zone results in some additional benefits:

Improves aerobic fitness

Improves endurance

Helps in weight control

Accustoms your body to exercising at a faster pace

Begins to raise the speed you can maintain without building up lactic acid

Hard Intensity Zone

At 80-90% of your HRmax, you have moved into the Hard Intensity Zone. Exercise in the hard intensity zone definitely feels "hard". You will find yourself breathing heavily, having tired muscles and feeling fatigued. This intensity is recommended occasionally for fit people. Exercising in this zone is intensive, so it provides some unique benefits:

Increases muscles' tolerance to lactic acid

Improves hard, short effort ability

When you exercise in the correct intensity zones, it guarantees your enjoyment in your favorite sports. Alternate between intensity zones to improve your fitness and get variation in your exercise. Remember that the lower the intensity the longer you can comfortably exercise in it. Exercise in the higher intensity for shorter periods.

Note: Polar target heart rate intensity definition is modified from international exercise science authorities' recommendations in which light intensity can reach lower than 60% of HRmax.

You're welcome. :bigsmile:

I've seen this topic posted quite a bit, so when I came across this information, felt compelled to post it.