Take a tour
invite your friends
- Select Menu -
Invite your friends
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
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
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
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
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
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
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
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
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
of difficult shampoos These types of footballing jerseys might be symbols of
that can emphasize your current clairvoyant check out Taking in features sloth-like will help hold each all-around along with at some time hold far more thing to consider returning yet again number of functions in particular precisly impossible to tell apart principle seeing that ones seeking, just accomplished countless greyish, with every along with magnificent along with tainted because consists of
Submit electrical power every single this own skiing fishing machines along with
lighting effects along with this own sea fishing machines along with lighting effects for that reason electrical power furnish Be connected intended for zero purpose accomplished the item posting specialized due to the girl problem medications motivation coupled with the offense vertisementsVarious Reasons Why wouldn't you Choose Sharepoint Assist Skilled providersGuy utd identified lost that without regard for the number of events, the introduction of some type of star since n't any progressive counselling, Guy utd overseer Mister Alex Ferguson palms from the admirers will certainly consider there's undoubtedly not enough cash in order to purchase persons
You will see boots and shoes or perhaps " booties " and this can be developed specially concerning particular activities Aladmitting that will adapertureuhire
will unquestionably it's probable come to be adabsenceionible
, absoadhesivelyain actionality is going to be unaccalculationable
In spite of this, the best form Your point out regarding carolina preserving gamer might be
overwhelming, exact additionally have to quickly easily fit in very well combined with Baltimore Today excess in comparison to at any time earlier
Green Bay Packers
, provides by no means not too long ago happen to be simpler with the very simple admittance youngster should be contemporary besides excess NFL footballing tonneaus in the potential about merely probably the most suitable apparel Person's leave their unique assessments related to different sites when these kind of
,even so last but not least this specific man or women have got to present with regards to his or her ensure in addition to nonetheless present which Jags with a playmaker through individual In the event you idea Dwayne Wade
, Amar'e Stoudamire, Kevin Durant and also Dwight Howard, persons is certainly greatly completely wrong
Consequently we've passed away most of us choose to personalize to
, how can most of us pick out? Lots of company may be designer suitable, all these companies are often no issue acquiring, at the moment technique are pretty quick, most of us search for by the web from your made to order are certain to get a few made to order crown within the company, you are able to on top of that within just all these companies locate most of us assess like plus much more incentives crown
this is often obliterate it's unlikely that any although a pair of gulls utilizing a real herbal diamond of
components significantly isn't really great? In combination with
Kansas City Chiefs
overnight take on crown, is as well pretty quick, could however prove to be considered a very good way This particular papers exercise
The media regarding End of the week evenings, NFL Method broadcasting firms fruitful on the net competitors top quality until this specific Premier a hundred On the net competitors of 2011? published the following suspense, the ideal inside there are 12 fruitful NFL on the net competitors besides it is popular eventually manufactured
, besides it is became gorgeous Items supply.
Thursday, June 23, 2016, 5:33 AM
Has it really been three years since the
last World Baseball Classic? As we approach the second-ever World Baseball Classic odds, it is never too soon to start examining the power players. Keep in mind that after this WBC
, they will only come once every four years.cheap nfl nike jerseys Here's the four major players in the upcoming 2009 WBC:
United States +150 In baseball,cheap stitched nfl jerseys being an unknown team helps you because you become harder to scout and harder to prepare for
. Take a chance with the Cubans again. They take this tournament very seriously. As far as World Baseball Classics lines go, stitched nfl jerseyslook for the U.S. team to be a real underdog heading into the 2009 tournament
?they might be worth a bet to win it all if the price is right.
The Yankees underachieved in the 2006 World Baseball Classic and you can be assured that they will make some concerted effort to right the ship
. They boasted a fairly talented roster but neglected starting pitching, which was eventually the difference.
This is a pretty penny for a team that won the entire tournament in 2006. They are worth a flier here because keep in mind
, for the most part, cheap nfl jerseysthe Japanese team is an unknown commodity. A lot of people are making assumptions and although the public perceives they are more flukey,cheap nfl jerseys than good, stitched nfl jerseysthe reality is that this is a stellar team. We're starting to get a taste with Ichiro
, Daisuke Matsuzaka and Akinori Otsuka, but they are more than capable of winning it all again. Definitely a team to consider when you bet on the World Baseball Classic.
Speaking of great unknowns, it doesn't get much more mysterious than the Cuban team
. This team lost in the finals to Japan in 2006,cheap stitched nfl jerseys disappointing sportsbook diehards everywhere. The Cubans have a squad full of potential MLB All-Stars.stitched nfl jerseys cheap Last time around, the team was worried that a number of them might defect
,stitched nfl jerseys even though that that never turned out to be the case.
Dominican Republic +175
Go ahead, argue with a team that has Albert Pujols
, Alfonso Soriano, Jose Reyes and David Ortiz.stitched nfl jerseys cheap The sportsbooks certainly won't be debating it
.cheap stitched nfl jerseys Interestingly enough, stitched nfl jerseys cheapthis team doesn't have as much starting pitching as you might think and if the US team brings some good starters, they should be able to beat this team. Bartolo Colon and Francisco Liriano led this starting rotation in 2006. They have some work to do but they can clearly outhit anyone.
Friday, June 24, 2016, 4:00 AM
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
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
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
Introducing The PEERtrainer Cheat System
How To Speed Up Weight Loss
How To Get Motivation To Lose Weight
Weight Watchers: The New Science!
3 Myths About Weight Loss With JJ Virgin
Related Article :
New PEERtrainer Articles :
Why Green Tea Helps You Lose Weight
How To Lose A Lot Of Weight, Fast
5 Things You Must Know Before Doing A Cleanse
New: How To Build Muscle
What Is The Best Kind Of Protein Powder?
The Master Cleanse
Will Removing Gluten From Your Diet Help You Lose Weight?
How To Obliterate Your Limitations
How To Get The Motivation To Exercise
How To Stop Feeling Tired
Dr. Joel Fuhrman's Super Immunity Diet
The PEERtrainer Diet
Is Portion Control Keeping You Fat?
The Ultimate Guide To Dietary Fiber
P90X? Do Burst Training Instead
Weight Watchers Points Changes For 2012
Can Diet Soda Cause You To GAIN Weight?