Heart rate/zones/etc… Please explain!
![[Post New]](/jforum/templates/default/images/icon_minipost_new.gif){kind=icon}
Anonymous
| Hi! I confused by all the info out there regarding: heart rate/V02 max/exercise zone. I’m 48 and want to lose about 5lbs - if I use that formula where you subtract your age from 220 is that my target heart rate? I know that’s not the “fat burning zone” but don’t I need to burn glycogen as well in order lotion lose weight? And how many minutes total should I be aiming for? Thank you in advance for any clarification you can offer! |
Anonymous
|
Exercise after fasting (sleep is easiest way to fast) to use more fat.
Cut carbs. Eat more fats. Avoid caffeine and alcohol while losing, or limit them to occasional use. |
Anonymous
| Thank you! I have been eating beforehand so will try fasted workouts and cut back on the carbs. But if I wanted to add cardio in (I already lift weights) what is the best HR zone to be in? |
Anonymous
Well monitoring heart rate zones and such is more about cardiovascular health improvements, (trying to lower your resting heart rate, increasing the blood volume per pump, etc.) than it is about simply losing bodyfat. But if you want to keep up with it for the fun of it, I'd suggest slightly above the lowest exercising rate, something that would be considered strenuous but nowhere near advanced. Track your heart rate during your weight workouts and add 10% to that as a starting goal. If you do faster paced weight workouts with slightly decreased weights and less rest time, you will get good cardio workouts at the same time. |
Anonymous
| 220-your age is supposed to be your maximum heart rate during exercise. |
Anonymous
I lift weights, then I added 10k steps per day and lose weight. You don’t need to worry about an arbitrary number to lose weight. |
Anonymous
|
None of the heart rate zones are all that relevant until you are training significantly. Just don’t worry about it. You aren’t doing 10+ hours of cardio a week, so it’s literally doing what is tolerable and what you enjoy. You’ll know when what you are doing is either too hard or not hard enough just using motivation as your guide. It would take way more than what you are doing for years to become more efficient at fat oxidation, so just don’t stress out about it.
This is all more about your intake anyways. That’s your answer. Not doing 30 minutes of running while not eating. |
Anonymous
|
I don't know the answer to your question, but I did notice when I was doing cardio that I was in the two highest heart rate zones (4 and 5) most of the time. I was completely destroyed after every workout. Apparently that is not only not fun and can lead to injuries, but is also not the best way to build your fitness.
I started looking into power zone training (on the Peloton bike), which is not based on heart rate but rather on the power output that is based on the combo of speed you are pedaling and resistance. So instead of heart rate zones it is power zones, and you determine your power zones by doing a 20 minute "ftp" test which is an all out effort for 20 minutes. The ftp test is rough, but then the workouts are tailored to your fitness level and are intended to not be too hard. In Peloton it is 7 different power zones and the regular power zone rides don't go above a zone 4 which is basically what you can sustain for an hour. Anyway since I started this my heart rate during my workouts has been much more reasonable and I no longer feel totally drained afterwards. |
Anonymous
| OP here - this is all so helpful - thank you!! |
Anonymous
Don't over complicate it. No HR zone alone will burn more fat or help you lose weight. It is really not that complicate in that the reason you aren't losing isn't because you are exercising in zone 2 instead of zone 3. Exercise for health, Diet for fat loss. |
Anonymous
| 150 minutes per week of vigorous exercise - i.e., zone 2 or above - is what I target. I am mostly in zone 4 and 5 because most of my cardio is outdoor running and I try to run at about 70% or so. |
Anonymous
NP so if I'm 48 and when I exercise my heart rate stays around 105-115 is that "good enough" to burn any fat? |
Anonymous
| I'm not sure how valid it is, but look into information on "Zone 2" training. It ends up being a little counterintuitive, but there is some thought that if you do a lot of comparatively easy Zone 2 training, it will improve your overall fitness and ability to burn fat more than if you spend a lot of time in Zones 3 and up. |
Anonymous
It's a really bad formula. You need a watch or fitness test to know your true zones. I am 38 and my watch says my max HR is 197, but I base my zones off my Lactate Threshold which is 172. "fat zone" and "cardio zones" are myths. If you want to lose weight, the best formula is CICO. Track what you eat and look up your TDEE. I like LoseIt! app. |
Anonymous
Zone 2 training is good for increasing endurance, that's not OPs goal, she wants to lose weight. |