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Can someone explain Heart Rate etc?

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Dodgyfeas
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2003/12/30 07:37:24 (permalink)

Can someone explain Heart Rate etc?

I do a lot of Karate and a lot of CV work but I have never used a heart monitor etc or been told about heart rate. I sometimes push myself on the X-Trainer and I my heart rate goes to like 168. I am 29 years old. I thought the faster it pumped, the higher the intensity, but I have been told to slow down before I do some damage.

Can someone explain what the target would be for fat burning but mostly to get my stamina back up to scratch as I slacked lately and I get out of breath a lot quicker than I used to.

Cheers
#1

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    CheekyChappie
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    RE: Can someone explain Heart Rate etc? 2003/12/30 17:45:15 (permalink)
    The usual formula for working out your maximum heart rate is

    (220-age)

    So your theoretical max heart rate would be 220 - 29 = 191

    Now this is just an average figure, everyone is different so your actual max could be higher or lower than this.

    Now for improvements in cardiovascular fitness you need to be working at around the 75-90% of max heart range. Anything lower than this will not improve your stamina very much.

    You say you work out at 168bpm. Well this is 88% of you theoretical max which is pretty high. You could afford to go a a bit easier and still see good results, most people could not sustain 88% for very long.
    #2
    kitty
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    RE: Can someone explain Heart Rate etc? 2003/12/31 18:41:26 (permalink)
    The Karvonen technique is better as it takes into account your current heart rate and your age. To do this, take your pulse rate first thing in the morning as soon as you wake up. Do this on three consecutive days and calculte the average. Then use the following formula:

    (220)- (your age)= Max HR

    (MaxHR)- (resting heart rate) = HRR

    (HRR) x (60% or 80%) = training range %

    (training range %) + (resting heart rate)= (your target training zone)
    #3
    tbip2001
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    RE: Can someone explain Heart Rate etc? 2004/01/03 20:01:56 (permalink)
    I have just bought a heart-ratemonitor, and have discovered somthing interesting.

    Ive spen the last 9 weeks cutting and have dropped BF by 5%.
    Up until now I have not used a heart rate monitor, but today I realised I was exceeding my target zone by quite a bit!!

    Ive just realised that Ive been spending an average of 20mins at about 165bpm- 175bpm!!!

    My target zone is about 140bpm

    I have found out today that I can easily achieve this by power walking, and can extend the sessions easily to 40mins.

    What Im asking is, is waht im doing now more beneficial?? (im guessing it is)

    Is it better to spend 40 mins in the 'zone', regardless of whether im walking, running, hopping, skipping.......... or what ever????

    Thanks for help, and my advice to dodgyfeas would be to by a monitor! (the one I bought is only about 40quid out of Argos!!)

    Tbip2001
    #4
    DD
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    RE: Can someone explain Heart Rate etc? 2004/01/15 21:53:37 (permalink)
    From what I understand about optimal heart rate it seems the 65% of max HR is the most efficient way to burn fat but not the quickest, there is a difference. As yor heart rate increases beyond this range you start to burn more blood sugar as opposed to fat and the nearer you get to an anaerobic condition the more this happens. You are still burning the fat but your calorific requirements excede that which can be supplied i.e. its less efficient, you use more energy than you need to to burn that fat. I dont think these any problem train like this as there are benefits for training at a higher % HR.
    #5
    RagingBull
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    RE: Can someone explain Heart Rate etc? 2004/01/16 17:28:18 (permalink)
    Im confused.

    "Is it better to spend 40 mins in the 'zone'"

    Yes or No ? [anyone]

    From what I can kind of make out, is as long as your in the zone or even slightly beyond it doesnt matter as it will still burn the excess fat... right?
    #6
    CheekyChappie
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    RE: Can someone explain Heart Rate etc? 2004/01/16 22:34:41 (permalink)
    quote:
    "Is it better to spend 40 mins in the 'zone'"

    Yes or No ? [anyone]




    I say No. "The Zone" simply refers to a heart rate of around 65% of max where the highest percentage of calories burnt are coming from fat. However at this low intensity not so many TOTAL calories are being burnt and so not much fat.

    At a higher heart rate you would burn more calories and more fat even though that fat may only now be a lower % of the calories you are burning. In any case the fat you burn during cardio is not so important as the fat you will burn over the whole course of a day. Focus on burning as many calories as you can and you will lose more fat.
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    RagingBull
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    RE: Can someone explain Heart Rate etc? 2004/01/17 15:15:09 (permalink)
    So train at a higher percentage, more often over less time?
    #8
    ANGEL DELIGHT
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    RE: Can someone explain Heart Rate etc? 2004/01/20 01:29:54 (permalink)
    To achieve your present goals I would just work at 75% of your max heart rate for the whole 40 mins. You won't find it very arduous but you will be fat burning.
    #9
    RagingBull
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    RE: Can someone explain Heart Rate etc? 2004/01/22 13:52:29 (permalink)
    "So train at a higher percentage, more often over less time?"

    Sorry i typed that wrong...

    Just reading through a lot of these posts, some people are stating that they lost loads more fat when they trained for an hour at a lower heart rate...and some others are stating that they lost more on a quicker [30mins] higher percentage workout.
    Seems to me to be trial and error, however I think the guy that trained longer burnt more calories overall.
    #10
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