Heart rate
- Thread starter dcorti01
- Start date
Brat
PiNCHe GRiNGa!
dcorti01 said:
Do you have a heart-rate monitor?? Don't buy into the 'fat-burning zone' shit...Here's how it works...in the so-called fat burning zone, when your heartrate is lower, you'll burn about 60% of your calories from fat...but you'll burn less TOTAL calories overall...However, if you start working at a higher percentage, say, above 75%, you'll burn about 35% of those calories from fat, but more TOTAL calories...So, if you burn 100 calories doing low-intensity cardio, you'll burn about 60 fat calories...but if you burn 200 calories in the same amount of time (since it's a higher intensity), you'll burn 70 calories from fat...Understood??
Work between 75-85% most of the time, that way you'll boost your endurance at the same time...
dcorti01
New member
Look so i did my cardio this morning 50 minutes i kept my heart rate at 75 percent but didnt get a good workout i felt like i couldhave done more. Now you say to keep your heart rate between 75-85 percent ive heard from several people that anything above 75 percent and your burning muscle tissue, is that true, and whats your opinion on that.
Brat
PiNCHe GRiNGa!
dcorti01 said:
What you think is 75% may not actually be 75%...you could be working at a lower MHR...the 220-age formula is VERY basic, at best, and can be up to 25 beats off...Research has soon that the 220-age formula tends to overestimate MHR if you're under 30, and underestimate MHR if you're older than 45...An alternative formula, the Londeree-Moescberger formula, estimates MHR like this: 206.3 - (.711 x age). There's also another formula that looks like this: 217 - (.85 x age). I suggest figuring out your MHR using those two formulas and averaging them.
Optimal training occurs between 60-80% of VO2 Max HR (which correlates to about 75-88% of your MHR)...
There are basically seven primary HR workouts:
1) Endurance - 67-71%
2) Glycogen recovery (using fat as fuel) - 71-75%
3) Muscular and mental endurance - 67-79%
4) Transitional training from aerobic to anaerobic - 79-83%
5) Improve anaerobic threshold - 83-88%
6) Increase VO2 Max - 92-96%
7) Improve lactic acid tolerance - 96-100%
Workouts 1-4 are primarily steady-state cardio, whereas 5-7 are more interval-training type workouts...
You aren't burning muscle, persay...you're dipping into your glycogen stores, which are in your muscle...
If this confuses you at all, feel free to IM me or something and I can try and clear things up...
Brat
PiNCHe GRiNGa!
For Fender
Here ya go Fender
MHR = 178
1) Endurance - 119-126
2) Glycogen recovery (using fat as fuel) - 126-134
3) Muscular and mental endurance - 119-141
4) Transitional training from aerobic to anaerobic - 141-148
5) Improve anaerobic threshold - 148-157
6) Increase VO2 Max - 164-171
7) Improve lactic acid tolerance - 171-178
Here ya go Fender
MHR = 178
1) Endurance - 119-126
2) Glycogen recovery (using fat as fuel) - 126-134
3) Muscular and mental endurance - 119-141
4) Transitional training from aerobic to anaerobic - 141-148
5) Improve anaerobic threshold - 148-157
6) Increase VO2 Max - 164-171
7) Improve lactic acid tolerance - 171-178
Brat
PiNCHe GRiNGa!
Fender said:To be able to catch you
Actually I just want to win the fat to fit contest...I have 1 month. Need to lose a little belly fat.
How many days do you do cardio??
I would suggest 4-5 days of steady-state cardio for 45-60 minutes (keep your HR between 119-148) and then 1-2 days of interval training for 20-30 minutes (keep your HR between 148-178)...HIIT is great for fat burning...
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