Phil Heath 65% Heart Rate?

[lUnknown]

http://www.flexonline.com/training/v...ympia-part-3-4

at the end starts right at 6:00

what is he applying it towards, what your heart rate should be at cardio ?

[2276]

http://www.flexonline.com/training/v...ympia-part-3-4

at the end starts right at 6:00

what is he applying it towards, what your heart rate should be at cardio ?

Yeah mate, I mean I could be wrong (please correct if so), but I think he's suggesting that for Slow cardio you should aim for that percent of your maximum heart rate.

This is obviously for only slow cardio, as opposed to HIIT style cardio training. Just different styles - slow cardio theoretically is meant to burn more fat rather than muscle as well.

ithinkidunright

[Aaronza]

Im pretty sure this a widely regarded view in most of the text books i have read regarding heart rate for cardio

[detrimental]

Yeah mate, I mean I could be wrong (please correct if so), but I think he's suggesting that for Slow cardio you should aim for that percent of your maximum heart rate.

This is obviously for only slow cardio, as opposed to HIIT style cardio training. Just different styles - slow cardio theoretically is meant to burn more fat rather than muscle as well.

ithinkidunright

But yet...

[2276]

But yet...

This one!



Couldn't one argue though that the two athletes above (the runners) train for entirely different "performance" achievements? Therefor using them for what I assume to be slow cardio vs HIIT personifications kinda falls short of the point? And to bring 'health' into this also kinda pointless, as bodybuilding isn't really about 'health', isn't it more about pushing your body to the absolute limit of muscle growth and peak fat loss.

But I do see your point

End Rant

[lUnknown]

Any other opinions? Seemed like he was truly giving us some good advice that he believed in 100%. I'll take his word for it.

[TheJunior]

Steady state cardio slowly burns away fat, especially when done first thing in the morning.

HIIT can be more effective for fat loss, and it's also a lot of extra energy expenditure.

[Achillesthetics]

I think most pros stick to low intensity because it does burn a greater percentage of fat, it just takes a helluva lot longer to do it, which is why they spend like 2hrs a day on their machines.

In a recent Jose Raymond vid he was talking about what his new trainer was getting him doing in preparation for the 212s and he mentioned that he was doing HIIT for the first time ever pretty much. So maybe HIIT is starting to catch on a bit more in the pro world. I think a lot of it probably comes down to the fact that they're on gear as well and how that helps with their fat burning.

[IwillBaMonster]

I think most pros stick to low intensity because it does burn a greater percentage of fat, it just takes a helluva lot longer to do it, which is why they spend like 2hrs a day on their machines.

In a recent Jose Raymond vid he was talking about what his new trainer was getting him doing in preparation for the 212s and he mentioned that he was doing HIIT for the first time ever pretty much. So maybe HIIT is starting to catch on a bit more in the pro world. I think a lot of it probably comes down to the fact that they're on gear as well and how that helps with their fat burning.

Pros and cardio? Lol...

[andrealazio]

I might be wrong, but the heart rate % don't really matter, at the end of the day you burn fat if you burn calories. If Hiit burn 500 kcal in 10 minutes and slow cardio burn 500 kcal in 60 minutes you wll still get the same results.

[BiggerTommorow]

say goodbye to knees if your doing intense cardio at 250-300 pounds at a height of 5'6"-5'10"

Edit: Especially when you are dieting.

[likedwight]

doing cardio within the 60-85% range of max heart rate best utilises the aerobic energy system, which utilises fats as its primary energy source. any higher than 85% of maximum heart rate and your body is utilising the anaerobic energy system.

[adgattoni]

I might be wrong, but the heart rate % don't really matter, at the end of the day you burn fat if you burn calories. If Hiit burn 500 kcal in 10 minutes and slow cardio burn 500 kcal in 60 minutes you wll still get the same results.

True, but in regard to heart health and training your cardiovascular system there is an optimum heart rate %; there are more uses for cardio than just fat loss.

[mattkilla420]

I might be wrong, but the heart rate % don't really matter, at the end of the day you burn fat if you burn calories. If Hiit burn 500 kcal in 10 minutes and slow cardio burn 500 kcal in 60 minutes you wll still get the same results.

What I've read is that slow state cardio burns more fat then hiit if same amount of cals burned, but i have not seen exactly how much more pure fat slow state burns but I don't thinks its much more then a few more percent of fat burned as opposed to hiit. Just like eating more meals throughout the day instead of say 3 meals only raises metabolism a couple percent.

[devo09]

doing cardio within the 60-85% range of max heart rate best utilises the aerobic energy system, which utilises fats as its primary energy source. any higher than 85% of maximum heart rate and your body is utilising the anaerobic energy system.

This actually is false.

Basically exercising at a lower (lets say 65) % of max heart rate you will utilize a greater proportion of energy directly from free fatty acids. But if you exercise at higher intensities you will still get the same "fat burn" during your cardio, but you also incorporate your anaerobic energy systems and will get a greater overall calorie burn.

You get the same utilization of fat for energy during high intensity cardio, but you also will utilize glucose/glycogen for energy resulting in greater overall calorie burn.

[Lvisaa2]

I might be wrong, but the heart rate % don't really matter, at the end of the day you burn fat if you burn calories. If Hiit burn 500 kcal in 10 minutes and slow cardio burn 500 kcal in 60 minutes you wll still get the same results.

For a normal person? Yes, but pros aren't doing normal people things.

[Achillesthetics]

This actually is false.

Basically exercising at a lower (lets say 65) % of max heart rate you will utilize a greater proportion of energy directly from free fatty acids. But if you exercise at higher intensities you will still get the same "fat burn" during your cardio, but you also incorporate your anaerobic energy systems and will get a greater overall calorie burn.

You get the same utilization of fat for energy during high intensity cardio, but you also will utilize glucose/glycogen for energy resulting in greater overall calorie burn.

Will rep this wisdom on recharge. What he said wasn't exactly false though, you just added a different way of looking at it?

[Pump Freak 86]

Steady state cardio slowly burns away fat, especially when done first thing in the morning.

HIIT can be more effective for fat loss, and it's also a lot of extra energy expenditure.

Yes. And it also minimizes injury risk. Who wants their contest prep ruined by a cardio injury?

[backlash278]

This actually is false.

Basically exercising at a lower (lets say 65) % of max heart rate you will utilize a greater proportion of energy directly from free fatty acids. But if you exercise at higher intensities you will still get the same "fat burn" during your cardio, but you also incorporate your anaerobic energy systems and will get a greater overall calorie burn.

You get the same utilization of fat for energy during high intensity cardio, but you also will utilize glucose/glycogen for energy resulting in greater overall calorie burn.

This is correct this man knows his physiology. Basically the old premise around doing LISS cardio was because in physiology textbooks it said that fat was burned at low intensity and carbs at higher intensity. So in order to "burn fat" you would do slow and long cardio. In reality this isn't true sure you're burning fat technically but it isn't fat from your body it is fat utilized in order to produce ATP for more energy. This has nothing to do with weight loss. Weight loss is truly only the biproduct of caloric deficit and cardio is a tool to help you reach deficit.

[Newbtime]

But yet...

Flawed logic.


A marathon runner doesn't need the strength, speed and power a sprinter does. They need endurance. Why would a endurance athlete haul around extra lbs of muscle that burn more calories and require more oxygen?


You're assuming a sprinter gets a body like that from sprinting and a marathon runner gets a body like that from ednurance training.

[UNCnate]

Yeah mate, I mean I could be wrong (please correct if so), but I think he's suggesting that for Slow cardio you should aim for that percent of your maximum heart rate.

This is obviously for only slow cardio, as opposed to HIIT style cardio training. Just different styles - slow cardio theoretically is meant to burn more fat rather than muscle as well.

ithinkidunright

HIIT is actually superior to LISS cardio in both fat loss and muscle retention. The issue with HIIT this close to a competition is going to be energy levels. You can't sustain long intervals of HIIT (max effort) while dieting this long/hard.

On another note, most pros are not relying on cardio as their main tool for fat loss.

[Guiguera]

This is correct this man knows his physiology. Basically the old premise around doing LISS cardio was because in physiology textbooks it said that fat was burned at low intensity and carbs at higher intensity. So in order to "burn fat" you would do slow and long cardio. In reality this isn't true sure you're burning fat technically but it isn't fat from your body it is fat utilized in order to produce ATP for more energy. This has nothing to do with weight loss. Weight loss is truly only the biproduct of caloric deficit and cardio is a tool to help you reach deficit.

If it isn't fat from your body where is it from? Of course the fat you burn while doing cardio is from your lipid reserve, the triglycerides from the adipocyte are taken to the muscle cells and metabolized as acetyl-COA. The thing is, the proportion of fat/carbohydrate you will burn while doing steady pace is higher than while doing hiit, but considering hiit speeds up your metabolism during more time probably the proportions change after the next hours.

[kreeafeend]

i think alot of reasons pro's stay away from too high of hr cardio is eccentric hypertrophy of the heart

[Frankdaddy]

HIIT is actually superior to LISS cardio in both fat loss and muscle retention. The issue with HIIT this close to a competition is going to be energy levels. You can't sustain long intervals of HIIT (max effort) while dieting this long/hard.

On another note, most pros are not relying on cardio as their main tool for fat loss.

Ughh the only thing you cannot sustain is in your mind, you can perform just as well if not better when you become leaner, especiall if it's been your main source of cardio.

I personally enjoy both systems, but HIIT is my main source and some moderate LISS sessions for NEAT. I think from experience I have seen much greater results from a natural standpoint of muscle retention preserved, more fat utililized while dieting, and no interference with strength during long duration diets. This all includes my results as well as 100's of other athletes.


ALso quit being retarded guys, it's not hard on a pros joints. All they have to do (which most do) is do the HIIT on an elliptical or bike, ive seen plenty of fat guys going ape crape on sprints before, so can a 250-300lb muscular guy if they adapt.