Target Heart Zones (working too hard?)

natemp21
natemp21 Posts: 12 Member
edited December 2024 in Fitness and Exercise
I'm trying to figure out if I'm working too hard doing insanity workouts. I'm trying to stay in zones 65%-80% for burning fat. Which for me is:

Max HR: 193
Rest: 65
65% = 148 BPM
80% = 167 BPM

I often see my Heart rate monitor showing me being in the 170's and 180's BPM.

Should I taper down when I get above 167 or what do other people do? Would it be beneficial to be above this range to burn fat?

Replies

  • Jynus
    Jynus Posts: 519 Member
    exercise burns calories, not fat.

    fat is burned when you eat less than your body uses.

    As for the question 'am i working out too hard?' The answer is always 'no you are not, work out harder'.
  • natemp21
    natemp21 Posts: 12 Member
    Maybe you should look at this: The calories you burn come from different places. If I go above 80% of my max heart rate I'm burning 15% calories from fat vs. 50%.

    Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

    Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

    Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

    Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

    Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
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