I have a polar ft7 HRM and chest strap.... questions to follow

Brocksterdanza
Brocksterdanza Posts: 208 Member
edited November 2024 in Fitness and Exercise
Long story short, I have a polar ft7 watch and strap... I have had it several years... I use it rather religiously during my runs, lifts, insanity, etc. I am a 38 year old male and weigh 260. I know theoretically my Max HR is 182... During my runs (most of which are at least 3.5 to 4 miles each), and during insanity, my hear rate will sometimes eclipse that mark... in fact my heart rate will stay in the 165-175 bpm range... When I'm done, I get a end report that tells me the time spent in certain zones.. most of the time, it only says about 15 minutes of the 45-hour in the fat burn zone while the rest are in the cardio zone... My goal is an always has been to lose fat and trim down... I am burning about 800 calories in this hour or so of exercise.... My question in, should I be concerned that my HR is that high? Or should I continue to train and get it to drop due to quality cardio training? I don't want to be killing any possible muscle that I am trying to restore while losing weight. I obviously don't train to the point that I am in danger or anything... I just want to make sure I am doing what I should be doing. Thanks all. Happy New Year!

Replies

  • Azdak
    Azdak Posts: 8,281 Member
    This answer (or one like it) should be a stickie.

    Estimated max heart rates have a wide range of "normal". So while your estimated rate might be 182, your actual max HR could be as high as 200-210 and still be "normal". Since the Polar thinks your max HR is 182, if your HR is close to that or exceeds it, it assumes you are working at a super high intensity. This will show up not only in your "zone" reports, but also in the calorie burn. If the HRM thinks your are working at a higher intensity rate, it will also give you an exaggerated calorie burn.

    As far as your actual HR max being "high", it is likely that you just have a max HR that is higher than the age-predicted number, but perfectly "normal". If you are noticing sudden spikes in HR, or you are feeling any symptoms such as chest pain, inappropriate shortness of breath, or dizziness, there might be a medical issue, but many people have higher max heart rates.

    Take aways:

    1. Your HR response to exercise is likely normal; however the Polar HRM is assuming that it is 182, so it thinks you are working super hard.

    2. I can't remember if you can program the FT7, but if you can, you should reset the max HR to a higher number.

    3. Because the FT7 assumes your intensity is high, it is also giving you an exaggerated calorie burn.

    4. Regardless of whether the FT7 is accurate or not, the "fat burning zone" is an outdated and incorrect concept, from a weight loss standpoint. Based on the intensity of exercise, the body will use a different mix of fats and carbohydrates. However, the fuel that the body uses during exercise has NO EFFECT on loss of stored body fat.

    5. Your workout program should include a mix of intensities for best results.

  • sijomial
    sijomial Posts: 19,809 Member
    Using it during lifting - why? (Calorie estimates are useless from basic HRMs during strength training.)
    Calorie estimates during interval work (which I assume Insanity program is?) will also be very elevated.
    Always remember HRMs count heartbeats not calories.

    The simplistic 220 - age formula is just a rough estimate for an average number for a population not an individual. Your max HR clearly isn't 182.
    When I did a true max HR test in a sport science lab I gave myself exercise induced asthma and it felt like I'd been hit by a bus. That's what maximal effort feels like! :)

    The basic zones on a FT7 are a complete waste of time - ignore them.

    Fat burning zone is just a low intensity zone, your fat loss comes from your calorie balance over an extended period of time not from what HR zone you exercise in. You are burning more calories in the higher zone so if that's your aim stay in the "cardio/fitness zone", makes no useful difference what balance of fuels you are using during exercise unless you are an endurance athlete.

    "I am burning about 800 calories in this hour or so of exercise" - maybe, but probably not if you have a higher than average HR.
    A realistic calorie estimate for your 4 mile runs is 655 cals assuming level ground etc.
    Net Running calories Spent = (Body weight in pounds) x (0.63) x (Distance in miles)

    "should I be concerned that my HR is that high?" - are you feeling distressed? Pain? Fatigued next day? Poor recovery?

    "I don't want to be killing any possible muscle that I am trying to restore while losing weight" - what has that to do with your HR during exercise?
  • Brocksterdanza
    Brocksterdanza Posts: 208 Member
    Azdak, Sijomial... thanks for the info. I am not distressed during the workout... taxed, yes... but not distressed. I was referring to muscle loss and heart rate because it is my understanding that certain types of cardio target muscle stores more than others...
  • Azdak
    Azdak Posts: 8,281 Member
    Brocksterdanza wrote: »
    Azdak, Sijomial... thanks for the info. I am not distressed during the workout... taxed, yes... but not distressed. I was referring to muscle loss and heart rate because it is my understanding that certain types of cardio target muscle stores more than others...

    That's not really true. Longer workouts at a higher intensity MIGHT use a higher percentage of amino acids in the latter part of the workout, but just as "fat burning" workouts don't really burn fat, workouts that use a tiny bit more amino acids don't "burn muscle". A workout is not a hermetically sealed, independent event. The body works 24/7/365/life. Any transient change in fuel substrate usage during exercise will be resolved throughout the remaining 23 hours of the day.

    That being said, high levels of endurance cardio (esp running) can inhibit MAXIMUM muscle gains, but it doesn't "burn muscle" and is only relevant to a trained person whose primary goal is to maximize muscle gain. To anyone else, it's a non-issue. You can still gain muscle doing a lot of cardio--you just won't maximize your gains. If protein intake is adequate, studies have shown that people (e.g. Triathletes) can do a couple of hours of cardio a day and remain in nitrogen balance.

  • Brocksterdanza
    Brocksterdanza Posts: 208 Member
    Great to know. I know i lose weight much easier with SS cardio... makes me feel better that I'm not losing a ton of muscle in there
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