Target heart rate during cardio

[Anonymous]

I have been walking/jogging on the treadmill at the gym for 45-55 mins 2-3 days per week. Is there a target heart rate I should be aiming for? For the last few months, I've just been doing the best I can but now I wonder if I should be aiming for a goal.

[Anonymous]

It really depends on what you're trying to do or accomplish with your cardio.

That said, don't rely on the heartrate monitors on the treadmill handlebar - they are often inaccurate. Instead, let go, and count your own pulse (neck is the easiest for me) for 30 seconds, and multiply by 2. Or buy a heartrate monitor, but you can easily count it yourself.

[Anonymous]

I guess I just want to maximize my time there. If I can only go 2-3 times per week, I'd like to burn as many calories as I can during that time.

[Anonymous]

Depends on what your goal is. But in MOST cases you will get better results in almost every area fitness wise using intervals. But of course everything is going to depend on your intensity, speed, duration. Sometimes I like a long slow run. Sometimes I like it hard and fast. Both are beneficial, so ideally you're mixing it up.
And anyone tells you jogging for an hour "isn't going to do you much good" is a weirdo. The last time I heard that a few months later the same person came back and told me what she was doing "wasn't working". Shocking...

[Anonymous]

I'd really just like to drop a few pounds. I've already ramped up the incline and speed so I'll try the interval training. I also use some of the weight machines so is it better if I do them first and then jump on the treadmill?

[Anonymous]

Anonymous wrote:I'd really just like to drop a few pounds. I've already ramped up the incline and speed so I'll try the interval training. I also use some of the weight machines so is it better if I do them first and then jump on the treadmill?

If you're trying to lose weight burning calories is the most important factor. As far as when to lift the reason bodybuilders lift first is to try to retain as much muscle as possible. You should be lifting in a 12-15 rep range to get the cardio and endurance benefits so don't worry about when to do which unless you get to a point where you've built a lot muscle you want to keep. I personally like cardio first to get warmed up for lifting. And sometimes I'll even split the cardio. 15 minutes before and 15 after my lifting.

[Anonymous]

The best bet for weight loss and fitness in general is to vary your target heart rate. Some days, do intervals where you get to max hear rate for 2 minutes, then 3-4 minutes at "rest". You can find calculators at various places, WedMD among them.

Some days, spend 5 minutes warming up and then go below target max for 30-40 minutes. This helps build endurance. Vary machines too if possible - walk one day, bike the next.

Your goal is really to get and keep your rate up. Also, working out HARD for 15 minutes is going to help you lose weight more effectively than longer, less aggressive workouts. Both will work well, but if you're struggling for time you can work harder for shorter periods and get the same results.

[Anonymous]

I've heard that a better indicator of how hard your working out, is how well you can talk while working out. Can you carry light conversation? It is too much to carry on light conversation, without lowering your intensity?

I agree about interval workouts. I'd suggest 2 minutes of light-moderate exercise (able to carry on light conversation), and 2 minutes of vigorous/high intensity (able to answer quick questions, but not carry on conversation). Alternate doing that for 20-30 minutes should give you a great use of time.

[Anonymous]

Sounds good PP. Thanks for the tips!

[Anonymous]

Strength training is SO important. I'm especially talking to the ladies b/c we lose bone density as we age and lifting can counterbalance that. One month, I did almost no traditional cardio. I followed a lifting plan with set rest days. I dropped a whole dress size, reduced my body fat percentage and say more of a difference in my physique than I ever had in 1 month. Sure, I don't do that all the time, but it really put into perspective how powerful weight training can be.

[Anonymous]

I agree, depends on your goals.

For me, I used to focus on endurance running. So in order for me to maintain my energy and run 10-20 miles, I had to keep my HR around 148, if I spiked into the high 150s, then I would burn out.

If I want to lose weight, increase speed, and get the biggest "bang" in the shortest amount of time, I never focus on HR. I do intervals and focus on bringing myself to the point of being completely gassed for a full minute and then walking for 90 seconds while I catch up. I do this often on the stair climber and struggle to carry on for 25 minutes. I do these workouts on my lunch.