heart rate?

[snoboard18]

Hey all,

I just wanted to make sure I was doing cardio right at the gym...the elliptical (cant use treadmill cuz healing knee) says to BURN FAT my heart rate should be around 125-130.

I always thought I should be around 150ish if im doing normal cardio (non HIIT)

all and all it seems kinda easy, i just wanted to make sure doing a light cardio like that actually is best for burning fat.

Thanks in adv,
Pat

[juliapatience]

Here is a quick easy way to figure your FBHR...220-(minus) your age=____ x70% to 75%= your Fat Burning Heart Rate. Don't go over or your breaking down muscle.

[IronBrendan]

There is no such thing as a fat burning zone.

What that machine is telling you is that you'll burn more FAT at 125-130bpm than you will at 150bpm. This is true.

But you'll burn more fat sleeping that you will at 125-130bpm.

The difference is calories. You burn a lot of more calories from carbs the higher your heart rate goes. But when it comes down to it it's calories in versus calories out.

Moreover, a cardio session at around 70-75% of MHR will induce more fatty acid utilization post-exercise than will a cardio session around 55-60% of MHR (what you're doing).

Unless you're on a no carb diet, I'd recommend a higher heart rate.

[in10city]

Originally Posted by snoboard18

Hey all,

I just wanted to make sure I was doing cardio right at the gym...the elliptical (cant use treadmill cuz healing knee) says to BURN FAT my heart rate should be around 125-130.

I always thought I should be around 150ish if im doing normal cardio (non HIIT)

all and all it seems kinda easy, i just wanted to make sure doing a light cardio like that actually is best for burning fat.

Thanks in adv,
Pat

Note that the rate of lipolysis appears to be relatively stable whether you're @ 25% VO2Max or @ 85% VO2Max. So an appropriate duration at approximately a pace in your aerobic heart rate zone (Z2-Z3) which is typically 130-160 BPM (depending on where your aerobic and lactate threshold HRs are) as it liberates bodyfat and is at a duration and intensity that is able to utilize the liberated fat.

But keep in mind that the majority of fat that you lose/burn comes in between your workouts. Use exercise as a catalyst for fat burning and for creating a caloric deficit.

[snoboard18]

Thanks all...very scienceish and i dunno if i fully understand but i think i got the jist of it....

lower heart rate workouts might be better at burning fat at that time than something @ a higher heart rate which uses more carbs while doing the cardio

but

harder cardio sessions get your body in a "mode" to burn fat after the workout?

if that thing about the burning fat in your sleep is true, thats crazy i never knew that so I'm gonna look into it.

maybe ill just do a combo thing of jumprope for intense work out then something easier on an elliptical for an hour or so everyday.

[humblegenius]

Originally Posted by juliapatience

Here is a quick easy way to figure your FBHR...220-(minus) your age=____ x70% to 75%= your Fat Burning Heart Rate. Don't go over or your breaking down muscle.

This one is your answer!

Except I get really really competitive with myself and end up somewhere around the 87 to 92 mark. I know its not good, but I cant help myself.

[IceDragon]

I usually work out at around 90-95% of my max heart rate. It's probably not good in the long run but it makes me feel good at the time.

[richy_boi]

interesting... i always alternated my heart rate between 110 - 140 during cardio.

I will be honest though, I have not lost any body fat (it's been quite constant), but I have been gaining lean muscle mass (slowly)

[IceDragon]

I usually stick between 160 to 180. Above 190 I usually find I get quite nauseous.

It's probably just one of those things you do on an individual level. I feel quite comfortable at those heart-rates, but I don't think most people otherwise would.

[jaybo334]

When I'm doing my cardio my HR stays in between 150-160 for the longer time stuff (30-45min) and will average around 170-185 when I'm running stairs (usually 10-15 minutes)