CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories

Lounge
Community 


Target heart rate

Can anyone recommend a good site for figuring out target heart rate? I checked many sites this morning and they all gave different numbers. I have heard that if your heart rate is too high you will burn muscle instead of fat. Is this true?

Sun. Mar 12, 9:54am

Add comment  
The tried and true formula I have seen is:
220-your age in years/multiply by .65 and .85 to give you a range of 65 to 85%

If you are 30, it would work like this:
220-30=190
190x.65=123
190x.85=161

You should be working out between 123-161

In terms of burning muscle, that depends on a variety of factors including cardiac effeciency, diet, length of time above your targeted heart rate. If you are well conditioned, you can work out above 85% for longer periods without burning muscle. But it should be done in spurts, allowning your heart rate to come back into range for periods of time. The best thing you can do is get the advice of a personal trainer who knows your physical condition. Good luck

Sunday, March 12, 2006, 7:58 PM

Add comment
That is NOT "tried and true"

That is an old, old, OLD formula that does not give accurate results.
For example, I'm 35 and according to that formula, my max HR "should" be 185 when in truth it is 200. For training, that is a BIG difference.

Go to www.heartzones.com to get some basic HR info. I highly recommend picking up a heart zone training book (find one used on Amazon for about $10). Check out books by Sally Edwards.

The thing about higher heart rates and not burning fat:
Each person has a unique aerobic/anaerobic threshold. That is a heart rate where we're working very hard and our body switches from aerobic to anaerobic. When our bodies are working anaerobically, they are not using fat as fuel, but (I believe) only glycogen. This aerobic/anaerobic threshold is very close to our lactate threshold and for training purposes, many people use the terms interchangeably.

The GREAT thing about heart zone training is that you can increase your aerobic/anaerobic threshold so that you can work out at higher intensities while still being aerobic - and burning fat. The higher level you can work at while staying aerobic means you are burning more fat. Cool, huh?

The most important thing is for you to find out what your REAL max heart rate is so you can figure out your unique zones. That way you will be working most efficiently for the best fat burning results. See?

Good luck!

Sunday, March 12, 2006, 10:31 PM

Add comment
Thank you to the poster above. www.heartzones.com was very informitive. I really liked that they explained the difference between total calories burned vs % of fat calories burned. I kept reading that you should stick to 50-60% of your maximum hear rate because you are burning the highest % of fat calories in that zone. heartzone.com explained that if you are working around the 80% zone, you will burn more TOTAL fat calories, even if you are burning a lower % of fat calories, than compared to 50-60%. I also liked that you could raise your anearobic thereshold heart rate, therefore you have a larger fat burning zone to work within.

Monday, March 13, 2006, 7:50 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!