Doing cardio after the weights to shed some extra fat.
What should i aim for my heart rate to be at?
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11-01-2008, 08:34 PM #1
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11-01-2008, 08:52 PM #2
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11-01-2008, 08:54 PM #3
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11-01-2008, 09:43 PM #4
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11-01-2008, 09:44 PM #5
- Join Date: Sep 2008
- Location: Boca Raton, Florida, United States
- Age: 34
- Posts: 194
- Rep Power: 199
Hmm...
If you want to burn fat after a workout, keep your heart rate around 120, you don't wanna go over 125-130. About 60-65% of your heart rate is optimal for fat burning. Anything over uses Carbs/glycogen stores/muscle tissue/fat. You can burn just as much fat doing higher intensity, but you will be burning hard earned muscle as well, overall faster weight loss, but same fat loss.
-Josh-March 15th 214 - 23.1%BF
Goal June 7th 10% BF
"Life ain't about how hard you can hit, but how hard you can get hit and keep on moving"
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11-01-2008, 11:09 PM #6
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11-01-2008, 11:18 PM #7
- Join Date: Dec 2006
- Location: California, United States
- Age: 34
- Posts: 569
- Rep Power: 691
I find if I do 3.5 with a incline of 5 my heartrate is in the range of 120-130. BTW if you're doing LIT(Low Intensity Cardio) Then you should keep it around 65-70% of your max heartrate. If your doing HIIT (High Intensity Interval Training) You wanna vary it. For ex: 1 min as fast as you can on the bike, 1 min at 50-60%
To find your heartrate from 65-70%, just get 220 and multiply by .65 or .7.
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11-02-2008, 01:14 AM #8
- Join Date: Oct 2005
- Location: New York, United States
- Posts: 24,222
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Your posts are really wetting the bed. Cardio after isn't necessarily catabolic. If you've eaten well beforehand (and maybe are using some intra-training nutrition) and the cardio isn't protracted and intense, then there isn't much to worry about. You haven't depleted glycogen (especially if you didn't train legs) to the degree that you think. And amino acid use for energy is typically negligible or nonexistent in most conditions encountered by "bodybuilders" as the body has an interest in keeping it and using other sources. Lots of microeffects may give a macroeffect if done repetitively over time as things add up but there is a lot of wiggle room here as very few things are inherently bad or good. Only when something is put in a proper frame of reference can you possibly have a discussion that is remotely sensible.
OP - Don't get too caught up in a nebulous "fat burning zone" since HR is rather variable and responds differently to exercise depending upon the individual, the type of exercise, etc.... And then there is cardiac drift to mess things up since this is being performed after resistance training <--- This is why you find your heartrate elevated even when walking.
If you want to use HR, go at 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). Basically a point where you're breathing deeper and rhythmically.
But keep in mind that the majority of fat that you lose/burn comes in BETWEEN your workouts.It is the mark of an educated mind to be able to entertain a thought without accepting it.
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11-02-2008, 01:50 AM #9
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11-02-2008, 01:56 AM #10
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