CARDIO - HEART RATE MONITOR VS BURNING FAT

[XQUZEME]

Hi there,
I have a question that hopefully someone can clear up a little bit of 'confusion' for me.

I have been told that in order to burn fat while doing any cardio workout, you should stay within your maximum 'heart rate'.

The reason I ask, is because I hit a plateau and I was told I was going to fast or allowing my heart rate to get too high. So I bought a heart rate monitor and I now stay within the range I am supposed to.

Any answers?

 

[Debra L]

This might make it as clear as mud! We burn more fat & less glycogen at a lower intensity level. That's what some refer to as the "training zone", generally 65 to 80% of max. But we burn more calories at a higher intensity in the same amount of time but we're using a lower % of fat for fuel & more glycogen. You burn only glycogen at very high intensity, like a 100 meter sprint.

Where you should train depends on your current fitness, your goals & your time budget for exercise. You will meet a lot of fans of high intensity training on these forums. Quality over quantity.

There are benefits to moderate intensity cardio work like building capillaries & teaching the body to be more efficient by using more fat for fuel & less glycogen. That helps fight off the bonk in endurance exercise. And recovery days, 55 -65% often facilitates faster recovery from hard training compared to a rest day. But don't forget at least 1 rest day per week.

Personally I think most fitness enthusiasts need to include a range of intensity in their fitness program or at least some periodization, but many will disagee.

Please don't use the standard 220- age formula for determining your max heart rate. It's often a poor estimate.

Debra

 

[kandy_rocks]

"Please don't use the standard 220- age formula for determining
your max heart rate. It's often a poor estimate.

Debra"

Hi Debra!

What formula should we use? I too have been wondering about this and your explanation makes a great deal of sense to me, thank you! I find it easy to stay within the training zone that was preset by my Polar HRM (the birthday formula I think?) when walking, however when I do step or kickboxing I am always over. I've wondered what benefits I'm receiving if I leave the zone set in my HRM?


~kandy~[/img]http://www.click-smilies.de/sammlung0304/sport/sport-smiley-003.gif[/img]

 

[Debra L]

Kandy

The Karvonen formula usually provides a better estimate of training zones since it uses resting heart rate. Hopefully someone will post a link for it. The standard formula becomes increasingly inaccurate for fit people as they age. It gives too low of a training zone. If your HRM is saying you're at 90% & you feel like you could go for hours, then the standard formula isn't working for you.

You can also check local colleges to see if they offer testing. That would be ideal.

Working closer to max, you're strengthening your heart & burning more calories. You're using more glycogen for fuel & less fat, but that's ok as long as you're finishing your workouts without feeling like you're about to collapse.

Debra

 

[veekcee]

Karvonen Link

Here ya go!

http://www.livelongbestrong.com/resources/karvonen.htm

Thanks for the great info Debra L!

 

[trevor]

Thought I'd

post the 3 methods for calculating max heart rate without having it tested:
1. MHR = 220 - Age.
2a. MHR = 209 - (age * 0.7) - females
2b. MHR = 214 - (age * 0.8) - males
3a. MHR = 210 - (age / 2) - (Weight in lbs * 0.05) - females
3b. MHR = 210 - (age / 2) - (Weight in lbs * 0.05) + 4 - males

Number one is worthless and I would not even bother to consider it. I like number three's methods the best because it takes into account more individual factors than the others. What I do is take mine using number 3b since I am male, then plug that number into the Karvonen formula which takes into account resting heart rate. I compared number 2b with number 3b and 3b gives heart rate numbers which are about 2 beats higher than 2b does. Inconsequential really.
A couple things to remember----

1. these are inexact formulas because HR max can actually vary for different sports.
2. Unless you are a couch potato you cannot improve your HR max. It's genetically pre-determined.
3. Resting HR is a measure of fitness. The lower it is, in general, the fitter you are.
Lastly----HI DEBRA!!! LOL!!!
T.

 

[XQUZEME]

RE: Thought I'd

I appreciate everyone who has helped me out on this. Thank you.

Has anyone heard of the New Leaf Fitness? I just read about it in 'Shape' magazine. Here is a web site that it includes. I am not sure if this could help out as well.

http://newleaffitness.com/