what should my heart rate be for fat burning during cardio?
im 6 foot 3, 222 pounds
i have been doing low intensity cardio for 30 mins. my heart rate stays between 130 and 140
|
-
04-10-2011, 12:58 PM #1
-
04-10-2011, 01:01 PM #2
At 6ft 224lbs, I had a test at the gym for max heart rate, which was about 190; she said your ideal heartrate should be about 10% less than your max, so for me that's the 170's range, which is about right when I'm doing cardio...if I do HITT and get up to about 180-182 I feel like I'm dying
For you, probably very similar, try to get around 165-170...Question: "How to lose chin fat?"
Squat with the barbell gripped with your teeth.
-
04-10-2011, 01:42 PM #3
-
04-10-2011, 01:46 PM #4
90% max heart rate is pretty high - I don't think you would want to sustain that for very long. It would be that high for a bit doing HIIT, but shouldn't be that high for steady state. If you are doing a long steady-state cardio session I would target 80-85% of your max. First you need to find your max heart rate though, a good article on that:
http://www.howtobefit.com/determine-...heart-rate.htmMy Journal (RIP 05/11 - 09/13):
http://forum.bodybuilding.com/showthread.php?t=134256491
DIY Plyo Boxes:
http://forum.bodybuilding.com/showthread.php?t=151765733
-
-
04-10-2011, 01:49 PM #5
- Join Date: May 2007
- Location: Ann Arbor, Michigan, United States
- Age: 39
- Posts: 3,778
- Rep Power: 12154
The goal is to create a caloric deficit. Don't worry about trifling matters.
JDJ's 5/3/1 Revamped
http://forum.bodybuilding.com/showthread.php?t=143074093&page=10
"...any statement, whether made by a scientist or not, should be open to logical analysis. Immense prestige and authority does not compensate for faulty logic." John Lennox
http://www.bullseyefitness.net
-
04-10-2011, 01:53 PM #6
-
04-10-2011, 01:57 PM #7
- Join Date: May 2007
- Location: Ann Arbor, Michigan, United States
- Age: 39
- Posts: 3,778
- Rep Power: 12154
-
04-10-2011, 01:59 PM #8
-
-
04-10-2011, 02:00 PM #9
I only gave him this advice because I had recently went to have a body check @ the gym (BF, max HR, BMI, recomp calorie intake, etc.) and his age/weight are similar to mine.
As for 90% HR, I sweat at 170 but I can maintain it without any issues for 30minutes and I'm a heavy (pack a day) smoker...anything over 170 and I feel it pretty good...usually I'm in the 164-172 range (HR monitor) for my cardio workout...anything higher and you're right, I fatigue much faster.Question: "How to lose chin fat?"
Squat with the barbell gripped with your teeth.
-
04-10-2011, 02:02 PM #10
I think he was saying "so far" he's been doing low intensity but wanted to know what he should be doing HR-wise for cardio.
The low intensity "fat burning target heart-rate" stuff does indeed burn more fat% per calorie burned, but the higher intensity will burn more fat overall and more calories...
As someone else said, the goal is to create a deficit, so higher HR will = larger deficit. I interpreted this as what he was asking.Question: "How to lose chin fat?"
Squat with the barbell gripped with your teeth.
-
04-10-2011, 02:05 PM #11
- Join Date: May 2007
- Location: Ann Arbor, Michigan, United States
- Age: 39
- Posts: 3,778
- Rep Power: 12154
-
04-10-2011, 03:29 PM #12
I think for the most part I agree. The reason I recommended the 80-85% range is because when you get much higher than that is when most people typically reach their anaerobic threshold and begin to see lactic acid build-up in their muscles and they begin to fatigue. I wear a heart rate monitor when I run and I can run more or less all day at around 85% of my max, but when I start to get up around 90%+ I start to get fatigued and have to slow up if I am going to be able to make it through my run.
Perhaps an even better answer would be to just stay below your anaerobic threshold which can be found here.....
http://www.brianmac.co.uk/hrm3.htmMy Journal (RIP 05/11 - 09/13):
http://forum.bodybuilding.com/showthread.php?t=134256491
DIY Plyo Boxes:
http://forum.bodybuilding.com/showthread.php?t=151765733
-
-
04-10-2011, 03:32 PM #13
-
04-10-2011, 03:32 PM #14
The higher your heart rate, presumably the more oxygen you are using. Fat requires oxygen to burn.
If you're not burning fat with that oxygen then you are burning carbs.
If you run low on oxygen, those carbs get depleted rapidly and sent to refuel at liver-station.
With them gone, when the oxygen finally gets there it's like "omg I don't have fuel here, what to do" and then your fat cells are like "hey we can burn with oxygen" and then that happens. Then they're all like "do something with this glycerin if you want, it's kinda carby" and "maybe the muss and brain can do something with these ketones"
Also what happens is your blood sugar probably dips a bit because your muscles suck up some of it because they are hungry and your brain is like "omg I need glucose, burning ketones is slow and messy" so your liver is like "hm okay" and gives it some from its glycogen so there is room for all that lactate coming in from the muscles the liver is all "oh cool I was just thinking I'd need some food to refill but this lactate will do nicely."
So anyway the net message here is burn calories and use comfortable intensity (though this can come from weightlifting) so your body will build/retain muscle it thinks it needs to survive and steal fatty acids because it's weighing you down or something and doesn't need to store stuff because you get nutrients and aren't starving.
-
04-10-2011, 04:47 PM #15
Not True. A higher HR would suggest high intensity cardiovascular exercise. During intense cardiovascular exercise, the body changes it ratio of using fat & glycogen for energy to almost exclusively using glycogen, as this is easier and faster to be metabolised for energy. Thats why people often refer to low intensity cardio as "fat burning"
-
04-10-2011, 04:53 PM #16
-
-
04-10-2011, 05:36 PM #17
You need to challenge yourself in all BPM ranges just like challenging yourself in all rep ranges in the weight room. Lower heartrate for longer periods an higher for shorter periods.
You need to do it all.If you don't get what you want you didn't want it bad enough
Pro Choice
Non Christian
MAGA
2A Advocate
FJB
-
04-10-2011, 08:50 PM #18
-
04-10-2011, 09:25 PM #19
The whole HR zone is a myth..we don't know anyones max HR unless they've had a stress test. It was assumed that 220-age is Max HR,,but not for everybody,,so guessing a percentage of that is just plain wrong. It's easy..the longer...harder..more often you do it,,the more kcal you burn..the more kcal you burm,,,the more fat you lose...
-
04-11-2011, 09:34 PM #20
Enlighten me?
I've said as much. This is literally what it means, cardio means heart after all. However, the purpose of the heart is to pump blood, a major point of which is to deliver oxygen, which one assumes increases because we are using more of it.
The ratio changes, but if anything, the aerobic system would be using more fat as fuel compared to normal. The increase in carbs for fuel is due to rapid glycolysis and using up the resulting available pyruvate in the krebs cycle. But since this is limited, the pyruvate will become lactate which can't be burned aerobically, so as the glycogen is depleted, fat will zoom in to do the job. This is a major factor of post-exercise oxygen consumption increases.
Unfortunately, this is not the case. Low-intensity cardio is more predominantly supplied by the aerobic system, but that aerobic system can just as easily be supplied by glucose and stored glycogen as it can be by fat. Without depleting that glycogen (preferentially rapidly through anaerobic work) there is not incentive for fat to be used in the low-intensity movements.
-
-
04-12-2011, 01:08 AM #21
-
04-12-2011, 01:40 AM #22
-
04-12-2011, 02:18 AM #23
-
04-12-2011, 02:55 AM #24
I'm all for scientific explanations but the bottom line is to find what works for you and your body. You find it through trial and error.
For my body (5'11" 193lbs ~14% bf now), I have found the most success so far with keeping my heart rate ~110 to 130 max. Any higher then 130 I take deep breaths and slow it down.
With a 4 day lifting split......
I do one 45 min sessions 3 days a week on my lifting days (i don't do cardio on leg day)
and two 30-45 minute sessions on 2-3 of my non-lifting days.
5 weeks into my cut, lost 7 lbs so far, none of my lifts have dropped (but not making great strength gains tbh but I'm more into making mind-muscle connection than numbers at this point). Appear to be losing fat and keeping muscle. Eating at maintenance, but very clean (typically 40/40/20 -I don't plan it out but this is how the macros typically come out to) and creating the cal deficit with cardio.
I've tried the Moderate and High Intensity methods. They take too much out of me and effect my lifting. The weight loss is slower, but for me I am more satisfied with the fat loss results so far doing things this way.
Do what works for you.Last edited by k9pit; 04-12-2011 at 03:00 AM.
-
-
04-12-2011, 04:09 AM #25
i try keep my HR around 165 - 175, this is usually over 45 - hr n 20 mins depending how far i run
any lower i find it too easy of a light jog and don't feel like its doing a whole lot
My Hr monitor tracks cals for the run via your actual hr, not sure if its 100% but whatever
If your not working hard and tired at the end of your run then honestly you shouldn't expect too much but maybe thats what works for me
-
04-12-2011, 04:20 AM #26
-
04-12-2011, 04:25 AM #27
The 220-age is just an estimate. The only way to know your max heart rate is to performa a max heart rate test. 220-age is just a quick and dirty way to guess your max without doing the test. Using your resting heart rate will provide a more accurate max. And doing a max rate test will find your true max. I posted a link above, but here it is again.....
http://www.howtobefit.com/determine-...heart-rate.htmMy Journal (RIP 05/11 - 09/13):
http://forum.bodybuilding.com/showthread.php?t=134256491
DIY Plyo Boxes:
http://forum.bodybuilding.com/showthread.php?t=151765733
-
04-12-2011, 07:50 AM #28
- Join Date: Jul 2010
- Location: United Kingdom (Great Britain)
- Age: 32
- Posts: 919
- Rep Power: 3829
Read up on Dave Palumbo's articles on low intensity cardio for fat burning. Has worked for me.
"Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY
never do less than 20 min per session"500+
-
-
04-12-2011, 08:52 AM #29
-
04-12-2011, 09:26 AM #30
Similar Threads
-
what should my heart rate be at to make sure i'm only burning fat and not muscle afte
By mattlew62 in forum Losing FatReplies: 37Last Post: 06-29-2012, 04:06 PM -
What should my heart rate be during my cardio?
By LiftHardOrDie22 in forum Workout ProgramsReplies: 8Last Post: 12-03-2009, 10:59 AM -
what heart rate optimal for fat loss?
By HeartofaLion in forum Losing FatReplies: 4Last Post: 07-17-2009, 08:37 PM -
What Should My Heart Rate Be At For Cardio?
By Hav0c in forum NutritionReplies: 9Last Post: 11-02-2008, 01:56 AM -
Heart Rate for Fat Loss during Cardio?
By PhxJosh in forum ExercisesReplies: 4Last Post: 06-13-2008, 05:49 AM
Bookmarks