CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories

Lounge
Community 


Target Heart Rate - Please Help

I have been up and down many websites, and used the search for old threads, and would love to have an accuarte answer for:

1 - If I am 37 years old what is my target heart rate to burn fat? Is it safe to use 220 - 37 = 183, and I must be at 80% - 90% of target for duration of exercise which makes it 146 - 164.

2 - How long should I exercise during that range to get maximum fat burning potential?

3 - What happens if I get my heart rate up to 170 will I still be as efficient at burning fat? or better ? or worse ?

I would really appreciate your guidance !!!!



Thu. Feb 7, 7:18pm

Add comment  
I'm not convinced you did much research if you're under the impression that 80-90% is the fat-burning zone. There are charts all over the gym and every piece of cardio equipment that give you the answer.

1 - your fat-burning zone is NOT 80-90% - that's about when we go anaerobic, which is the opposite of fat-burning. You want to be at 55-65%, so about 100-120bpm.

2 - the first 100 calories (approx 15 minutes) comes mostly from your glycogen stores and then it kicks over to fat.

3 - see answer to #1.

There's a test called the VO2 Max (VO2 = volume of oxygen), where your oxygen output is measured on a treadmill in correlation to your heartrate. It'll show your ideal fat-burning zone, including how many total calories you burn and how many of those are from fat v. other sources. Really good gyms (not ordinary chains) offer this sort of service and it costs $100-200 depending on where you live.

Thursday, February 07, 2008, 7:31 PM

Add comment
OP here this is why there is confusion.

Thanks pp but this is one of the examples that I had used in calculating. Then further to this I read that it is 80% - 90%. I have also see at the gym on the machines you are making reference to as being at the 50% range.
This is one formula for target heart rate that I used:

In the previous step, you used the Karvonen Formula to calculate the lower end of your THR zone. Now you'll use the same formula to calculate the higher end. Once again, all you need is your age and your resting heart rate:

220 - (your age) = Max Heart Rate (MaxHR)
MaxHR - (resting heart rate) = Heart Rate Reserve (HRR)
HRR x 85% = training range %
training range % + RHR = high end of your THR zone

The following example shows the high end of a THR for a 35 year old person with a resting heart rate of 60 bpm:

220 - 35 = 185
185 - 60 = 125
125 x 85%= 106.25
106.25 + 60 = 166 beats per minute

You should now have two numbers that will range somewhere between 120-180 beats per minute, depending on your age and resting heart rate.


This is the other formula:

To determine your fat burning heart rate zone you will first need to find your resting heart rate, or RHR. Your resting heart rate is actually an indicator of your overall fitness level. To find your RHR, simply take your pulse for 1 full minute. Count each heartbeat for your total Beats Per Minute or BPM. To find your pulse, take your index and middle finger and place them directly under your ear. Simply slide your fingers down and over to your jawbone. Directly under your jawbone, you will feel your pulse. Now count each beat for one full minute. A normal resting heart rate should be between 60-100 beats per minute. If your resting heart rate is more than 100 beats per minute, you should schedule a check up with your health care provider.



You can also check your heart rate by placing your index and middle finger under the base of the thumb on the opposite wrist. Again, count each pulse for one full minute. Now, here is the formula used for finding your target heart range.Take the number 220 and subtract from that number your age. For example 220-40= 180. Now, take the answer (in this case 180) and multiply it by .55. In this example the answer is 99. This means that your low target heart rate is 99 beats per minute. Now, take the same number- 180 and multiply it by .85. The result in this example is 157. This means that the maximum number of beats per minute would be 157 to ensure that you are burning fat and staying within your target heart rate.


Knowing your ideal fat burning heart rate will help you lose more fat by making your body burn fat while exercising instead of burning carbohydrates or protein.

Thursday, February 07, 2008, 7:57 PM

Add comment
The part of that I really don't understand is burning fat v. carbs v. protein. Your body doesn't take the food straight from your stomach for immediate use. You burn glycogen ("muscle sugar", energy) and stored fat. As your heartrate goes further beyond the 65% mark, your body uses less of your fat stores - something to do with oxidation, I forget exactly. I forget at which point your body starts eating its own muscle mass as it relates to exercise, but that's what resistance training helps with.

I've seen people's VO2 max results. In their fat-burning range, they're maybe using 7 calories per minute and 5.8 of them are from fat. Then you see their heartrate at the top of their range and burning 11 calories per minute, but only about 3.5 of those calories are from fat. That doesn't mean the high intensity stuff isn't worth doing - it increases endurance and capacity, gives a great metabolic boost for an extended period of time, etc. But the long and short of it is that walking is pretty much the best thing you can do to lose weight because it's naturally in the fat-burning range for most people and is a sustainable habit to form.

By the way, I've tried a bunch of formulas and they always produce results within 2bpm of each other. And they were wrong - I've been 5bpm above my official 100% and my heart didn't explode.

Thursday, February 07, 2008, 8:31 PM

Add comment
I've done swimming where my heart is in the fat burning age, and never lost an inch. I switched to running, and kept diet the exact same, and lost weight.

You wind up buring more cals than your rmr after stopping anaerobic exercise, than you do with aerobic.

Thursday, February 07, 2008, 11:55 PM

Add comment
Thanks

Op here.
Thank you for the feedback. I am not new to exercising, but have put on about 10lbs due to some life changes over te last year. Before I put on the weight, I was exercising 45 min everyday and doing resistance machines, and was at my ideal weight and BMI and a size 4.
When I started back at the gym 4 months ago (after a 6 month hiatus) I counted every calorie (for a total of 1200 / day), and worked out on tread and elliptical for 1 hr with a hr of between 145 - 170 and lost not 1 lb.

I guess I was pushing myself into the anaerobic side vs fat burning. I never had to actually calculate any of this before, I just exercised and lost weight and then maintained.


Friday, February 08, 2008, 9:20 AM

Add comment
Just to throw another monkey wrench in the gears, 220-age isn't all that accurate- it's a good baseline, but some people have a higher or lower max HR than the equation would suggest- I'm 37, and my max HR should be 183, but it's actually 193.

There are ways to test your true max HR- you can search for them online, or you can see if your gym has a personal trainer on staff to help you out.

If you haven't already, you should get yourself an HR monitor- it's so much more convenient than using the hand grips and it gives you much more accurate data about calories burned, etc. I've found the calorie calculator on the treadmill to be off by more than 100 calories.

Friday, February 08, 2008, 9:27 AM

Add comment
6:37 Thank you! I too was wondering that after just responding to the other thread about whining..yada yada yada, some people like to just complain!
this was a great informative thread,thanks

Friday, February 08, 2008, 10:13 PM

Add comment
Regarding the 7:57 copy/paste info...
Target Heart Rate is not the same as the Fat-Burning Zone. I think that's where all the confusion stems from.

Friday, February 08, 2008, 11:23 PM

Add comment

Next: Click Here For Recipes That Help You Lose Weight
New: The PEERtrainer Cheat System
The PEERtrainer Cheat System is a new, simple to follow system for eating. The objective is to help guide you towards a way of eating that will make it easier to lose weight, give you more energy and help you feel better. It is free, easy to follow, and a little unusual and controversial. Most of all it is working. This link will take you to a blog post where you can download a FREE copy of the Cheat System Diet Cookbook! The Cheat System has also been turned into a major book to be published May 6th, 2014. According to Srini Pillay, MD, Harvard Medical School: "It works in a real way with how human psychology works...I love that it relates closely to how the brain likes to function... without crazy effort and with significant short-term gains."
Here is a preview of the cover:

Cheatcover

You can get started on the system for free by clicking on this banner:

peertrainer cheat system

"Gives you the template to lose weight without sending your hormones in a disastrous death spiral."

-Sara Gottfried, MD, NY Times Best Selling Author

"The Cheat System Diet is brilliant! Jackie Wicks understands how the brain works, and how habits are developed in the real world."

--Steven Masley, MD, Assistant Professor University South Florida

 






Explore Related Articles
Weight Loss Motivation   Sustainable Weight Loss
Weight Lifting    Hypnosis and Weight Loss
Emotional Eating   Help Losing Weight
Free Weight Loss Program   Weight Watchers Points  NutriSystem
How To Change Anything

weight loss coaching


New Services and Offerings From PEERtrainer:

1) How To Achieve Sustainable Weight Loss This is a new 12 week program that helps you solve the mental blockages that are prevent many from sustainable weight loss. The most interesting thing about the program is what participants are saying and you can click on the link to read them.

2) Tip Of The Day Weight Loss Coaching Program-- This is a daily email program that helps to reinforce fundamentals as well as gives you practical tips each day. We are getting GREAT feedback from subscribers.

3) What Are Your Odds Of Losing Weight?-- Take the PEERtrainer Coaching Quiz Now!

4) Tip Of The Day Blog-- We update this each day with responses to specific questions from our coaching subscribers and customer.

5) New Diet and Weight Loss Content-- We have launched a new diet section that organizes the growing amount of content on the site. When you click in the most important areas are highlighted.









Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight

 

How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources

Fitness

Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner

 

Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program
 

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?
 

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge






PEERtrainer Is A Free and Powerful Online System For
Weight Loss Support

Click Here To Learn More and Join!