C.V. Heartrate for Fat Loss

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2006/07/13 15:32:10 (permalink)

C.V. Heartrate for Fat Loss

I'm off on my hols in 6weeks and I'd like to lose about 12-14lbs before going. My diet is sorted and I'm planning to carry out the following training regime:

Mon PM: 45mins Weights followed by 30mins Cardio
Tues PM: 1-2hrs Outdoor Cycling
Wed PM: 45mins Weights followed by 30mins Cardio
Thur PM: 1-2hrs Outdoor Cycling
Fri PM: 45mins Weights followed by 30mins Cardio
Sat AM: 1hr Cardio
Sun AM: 1hr Cardio

I don't think I'll struggle to lose the WEIGHT, but I'd obviously like to lose a higher percentage of FAT than MUSCLE. I've therefore bought a heartrate monitor so that I can do my cardio at the optimum level for BF reduction/muscle preservation.

Anyway, I recieved it yesterday and set about calculating my minimum and maximum training levels of 60% to 70% of maximum, which equated to 116-136 BPM. However, when I came to do my cardio last night I found that, when jogging very slowly, my heartrate was at around 165 BPM. I therefore ended up slowing down the treadmill so that I was walking briskly rather than jogging, and found that my heartrate was still between 140-150 BPM (72-77% Max HR). Rather than slowing down further I carried on for the full 30mins at this speed.

My questions are as follows:
1) Does this sound right (i.e. 140-150BPM for fast walking)?
2) Should I continue at this level, reduce or increase speed?
3) Can I expect to achieve significant BF reduction training at this level?

Please give your opinions, as everyone else in the gym seems to be jogging/running while I'm power-walking with the old grannies!!!

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    RE: C.V. Heartrate for Fat Loss 2006/07/13 22:20:58 (permalink)
    stay between 55% & 65% of mhr dude.
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    RE: C.V. Heartrate for Fat Loss 2006/07/13 23:05:34 (permalink)
    As I understand the theory, if you go above 70%-80% MHR then you are training anerobically (without oxygen) and burning calories, for burning fat you need to train aerobically , as the oxygen has something to do with the fat burning process!...it does feel that you're underperforming so what I do is about 25mins 'interval training' where on the intervals setting on the eliptical, I raise my HR up to 80%, then drop down beween the intervals to 55% and so on...it does give you a good sweat on.

    You could easily incorporate HIIT into your training...just search in this forum for numerous articles/posts on it.

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