Aerobic VS. Anaerobic ? What is the ideal Heart Rate?
Jeanine_Colavecchi
Posts: 185 Member
So I've been working out for a while doing interval training on the treadmill. 2 min running...2-3 walking uphill. It's a program on the treadmill at the gym. I feel like I'm getting a great workout because I sweat a ton. BUT, the other day I was talking with someone who is really into working out...and he said some enlightening things to me about heart rate.
When I'm running on the treadmill at 5.5-6.0...my heart rate can go as high as 180-185. This guy suggested that when I'm doing that I'm in anaerobic stage where I'm not maximizing burning fat...and it makes my heart work harder. So he said I should take my resting heart rate (which is 65-67 sitting at my desk and after a cup of coffee lol...not when I wake up)...and double it...that should be my heart rate when working out to burn fat. So I should be at 140 when working out.
My question is, I feel like I wont be sweating as hard at 140......do you think he has the right suggestion?
When I'm running on the treadmill at 5.5-6.0...my heart rate can go as high as 180-185. This guy suggested that when I'm doing that I'm in anaerobic stage where I'm not maximizing burning fat...and it makes my heart work harder. So he said I should take my resting heart rate (which is 65-67 sitting at my desk and after a cup of coffee lol...not when I wake up)...and double it...that should be my heart rate when working out to burn fat. So I should be at 140 when working out.
My question is, I feel like I wont be sweating as hard at 140......do you think he has the right suggestion?
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I don't know... am interested in the answer though, so am bumping this to check back later for replies... Hopefully someone has some insight.0
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Your target Heart Rate should be 200 minus your age. i.e 200 - age 20 = 1800
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I'm interested in responses to this because I'm an doing Turbo Fire and my heart rate is about 175-182 the whole time! Ao according to this guy, I am wasting my time??? I thought I was doing good! There is no way I can do Turbo Fire and keep my heart rate down....0
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As an exercise physiologist, I can confirm that you are BOTH correct. There are two scientific applications to HR training. 1. the more intense (interval) the longer you'll burn calories post workout 2. stay at a steady HR at 60-75% of your APMHR (will explain) for LONG periods of time - usually 45 minutes or longer... the more fat you'll burn.
I've instructed these concepts for years, in very simple terms. Your body hads 3 fuel tanks. the First allows me to get up out of my chair, cross the room, talk with my hands... the Second, will continue those activities (or more intense activities) for a short period of time ... the Third (fat) will propel me for long periods of time.
You can log the time for maximum fat burning. Or you can interval intense train for maximum calorie burn... really 6 of 1, half dozen of the other. which is why crosstraining is so key.. mix it up and you'll experience the effect of both methods.
APMHR(Age predicted maximum heart rate) (220-age) x 60-75% = THR (Target Heart Rate)
unless you wear a heart rate monitor or are extremely skilled at taking your own... work off the RPE (rate of perceived exertion) scale use 0-10 as your guide. 10 is running from a bear to save your life!!! your intensity should be between a 6-8 on the scale
working out hard enough you can talk but cannot sing...
hope this helped.0 -
After reading these posts....I need to know as well....0
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according to my cardiologist it's 120-140...0
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I want to say I've heard that it's better to do it the way you are doing it, because you're burning more calories overall (but it's been years since I took the course I learned that in so I could be wrong).0
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Correction to: MayhemModels
Joined Mar 2011
Posts: 129
Wed 06/01/11 02:22 PMYour target Heart Rate should be 200 minus your age. i.e 200 - age 20 = 180
that would be your Maximum Heart Rate
Target is a percentage range... to train at 180 beats per minute can be damaging...0 -
Your target Heart Rate should be 200 minus your age. i.e 200 - age 20 = 180
Your max recommened heart rate is 220 - age. The fat burning zone and cardio zone of your heart rate range are 60-70% and 85% of your max heart rate, respectively. So, your target heart rate will depend on your goals.0 -
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As an exercise physiologist, I can confirm that you are BOTH correct. There are two scientific applications to HR training. 1. the more intense (interval) the longer you'll burn calories post workout 2. stay at a steady HR at 60-75% of your APMHR (will explain) for LONG periods of time - usually 45 minutes or longer... the more fat you'll burn.
I've instructed these concepts for years, in very simple terms. Your body hads 3 fuel tanks. the First allows me to get up out of my chair, cross the room, talk with my hands... the Second, will continue those activities (or more intense activities) for a short period of time ... the Third (fat) will propel me for long periods of time.
You can log the time for maximum fat burning. Or you can interval intense train for maximum calorie burn... really 6 of 1, half dozen of the other. which is why crosstraining is so key.. mix it up and you'll experience the effect of both methods.
APMHR(Age predicted maximum heart rate) (220-age) x 60-75% = THR (Target Heart Rate)
unless you wear a heart rate monitor or are extremely skilled at taking your own... work off the RPE (rate of perceived exertion) scale use 0-10 as your guide. 10 is running from a bear to save your life!!! your intensity should be between a 6-8 on the scale
working out hard enough you can talk but cannot sing...
hope this helped.
This is an excellent explanation. Thank you.0 -
I stand corrected laj3918, that formula is what a cardiologist uses during a stress test, but yes my mistake
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My understanding is that we all have two HR "zones" - the fat burning zone and the cardiovascular zone. When in the fat burning zone (55-70% of max HR), a greater percentage of the calories you burn will be from fat. But when you are in the cardio zone (70-85%), you will burn more calories total. So the advice I received from a trainer was that for people who are in poorer shape and/or beginners and can't handle being at such a high HR, work in the fat burning zone and preferably for a longer amount of time. If you can handle it, working in the cardio zone will burn the same amount of calories in a shorter time, or burn more calories if you can work out for the longer period of time.
If you exceed 85% of your max HR, you will be putting your body under so much stress that you will reach the fully anaerobic state and that is just putting more stress on your body than you need to. I exceed 85% for brief periods sometimes, but the majority of the workout is at around 80-85% of my max HR, which would be 150-160 BPM for me.
I agree that trying to stay in my fat burning zone while on the elliptical is impossible....it shoot past it after a couple minutes the way I do it. I found that a mild hike/walk averaged me at 120 BPM. And that felt VERY easy after all the elliptical work. 0 -
I looked into this because I had the same question. I just went online and searched for heart rate charts and the differences between both. Your target heart rate will be unique to you depending on gender, age, and weight. Once you have that range (mine is 122-162) you then can target calorie burning or fat burning. Fat burning takes place in the lower range of yor THR. Mine occurs between 120 and 144. If you keep a steady pace your body will not need to push more energy to keeping yourself cool, your inner organs functioning at such a high rate it will be able to use that energy to tap into fat stores and burn the fat. If you are higher in your range (or above) this is targeted for calorie burning since your entire body's metabolic rate will increase and energy at that point is being burned to keep heart rate up and other organs functioning properly. So lower in range = fat, and higher in range = calories burned. All in all, it depends on what you want to focus on. Some days I love the high of a high cal burn, others I focus on fat burning. It really makes you rethink your exercises and you could be surprised what little things can get your heart rate up!
Hope this helped and good luck!0 -
working out hard enough you can talk but cannot sing...
I have always heard that is a rule of thumb to see if you are working hard enough. 0 -
As an exercise physiologist, I can confirm that you are BOTH correct. There are two scientific applications to HR training. 1. the more intense (interval) the longer you'll burn calories post workout 2. stay at a steady HR at 60-75% of your APMHR (will explain) for LONG periods of time - usually 45 minutes or longer... the more fat you'll burn.
I've instructed these concepts for years, in very simple terms. Your body hads 3 fuel tanks. the First allows me to get up out of my chair, cross the room, talk with my hands... the Second, will continue those activities (or more intense activities) for a short period of time ... the Third (fat) will propel me for long periods of time.
You can log the time for maximum fat burning. Or you can interval intense train for maximum calorie burn... really 6 of 1, half dozen of the other. which is why crosstraining is so key.. mix it up and you'll experience the effect of both methods.
APMHR(Age predicted maximum heart rate) (220-age) x 60-75% = THR (Target Heart Rate)
unless you wear a heart rate monitor or are extremely skilled at taking your own... work off the RPE (rate of perceived exertion) scale use 0-10 as your guide. 10 is running from a bear to save your life!!! your intensity should be between a 6-8 on the scale
working out hard enough you can talk but cannot sing...
hope this helped.
THANK YOU!!! This was a very well explained answer...and appears from a credible source I was just worried when my HR was at 180-190 in the high intensity part of my running...that it was bad on my heart. So if I'm 28 yrs old...220-280=my maximun HR is 192. That is definately in the anaerobic stage. I only stay in that zone for 2 minutes on and off...but from what you said I should be only at 115(60%) -144 (75%). Is this correct?
I do wear a HR monitor while working out...so it seems accurate. The problem is I work out on lunch and only have 30 minutes...hence why i do the interval training lol
In your opinion, should I stick to what I'm doing with the high HR....or just do something less intense to get the lower HR?0 -
As an exercise physiologist, I can confirm that you are BOTH correct. There are two scientific applications to HR training. 1. the more intense (interval) the longer you'll burn calories post workout 2. stay at a steady HR at 60-75% of your APMHR (will explain) for LONG periods of time - usually 45 minutes or longer... the more fat you'll burn.
I've instructed these concepts for years, in very simple terms. Your body hads 3 fuel tanks. the First allows me to get up out of my chair, cross the room, talk with my hands... the Second, will continue those activities (or more intense activities) for a short period of time ... the Third (fat) will propel me for long periods of time.
You can log the time for maximum fat burning. Or you can interval intense train for maximum calorie burn... really 6 of 1, half dozen of the other. which is why crosstraining is so key.. mix it up and you'll experience the effect of both methods.
APMHR(Age predicted maximum heart rate) (220-age) x 60-75% = THR (Target Heart Rate)
unless you wear a heart rate monitor or are extremely skilled at taking your own... work off the RPE (rate of perceived exertion) scale use 0-10 as your guide. 10 is running from a bear to save your life!!! your intensity should be between a 6-8 on the scale
working out hard enough you can talk but cannot sing...
hope this helped.
THANK YOU!!! This was a very well explained answer...and appears from a credible source I was just worried when my HR was at 180-190 in the high intensity part of my running...that it was bad on my heart. So if I'm 28 yrs old...220-280=my maximun HR is 192. That is definately in the anaerobic stage. I only stay in that zone for 2 minutes on and off...but from what you said I should be only at 115(60%) -144 (75%). Is this correct?
I do wear a HR monitor while working out...so it seems accurate. The problem is I work out on lunch and only have 30 minutes...hence why i do the interval training lol
In your opinion, should I stick to what I'm doing with the high HR....or just do something less intense to get the lower HR?0 -
I am very interested to hear the answer to this, as well. I purchased a HRM watch, and I like the calorie burn read out, but I am confused. I would think the more calories, the better - but I have also read that sometimes you want to be at a certain level to burn fat. It is all very confusing. I just need to attend a class or something. The book that comes with the watch was so complicated, I have pretty much given up!0
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I do wear a HR monitor while working out...so it seems accurate. The problem is I work out on lunch and only have 30 minutes...hence why i do the interval training lol
In your opinion, should I stick to what I'm doing with the high HR....or just do something less intense to get the lower HR?
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IMHO: Yes, stick with what you're doing in your 30-minute window... you're just maximizing the opportunity. Then if you find yourself with MORE time (LOL) add in the fatburn zone with moderate intensity...0 -
Watch your heart rate... to watch/count your calories from a device - you must first know your RMR (resting metabolic rate) - best determined in a lab setting... however, you can ESTIMATE it... but the formulas/equations in the devices do not take YOU into account... they're an estimation as well.0
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Bump0
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Watch your heart rate... to watch/count your calories from a device - you must first know your RMR (resting metabolic rate) - best determined in a lab setting... however, you can ESTIMATE it... but the formulas/equations in the devices do not take YOU into account... they're an estimation as well.
Got it, thanks for the add and for the advice! Looks like I wasnt the only one wondering about this! haha0
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