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Author Topic: How do you know your target heart rate for burning fat?  (Read 1204 times)
slacker
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« on: December 01, 2010, 08:00:15 AM »

How do you know your target heart rate for burning fat.  I keep getting different answers
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I
spinnis
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« Reply #1 on: December 01, 2010, 08:04:45 AM »

when you can barley hold a normal conversation
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The Showstoppa
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« Reply #2 on: December 01, 2010, 08:07:08 AM »

208 - 0.7 x age
60% of that number

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George Whorewell
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« Reply #3 on: December 01, 2010, 08:08:00 AM »

+ or - 6 bpm when you are in a steady state of aerobic activity; Use the karvonen formula to find out what your training heart rate is-- 220-age-resting heart rate x desired intensity ( on a scale of 50-85%) + resting heart rate. If you are doing cardio and your heart rate remains at + or - 6 bpm for an extended period of time, that is your aerobic threshold and when you are burning the most fat. The truth is though, you burn the most fat when you are at rest.

The key is to get somewhere between physical activity ( where there is no discomfort at all) and anaerobic ( breathlessness or close to it- where you are working at a pace that you can only sustain for a minute or two).
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CalvinH
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« Reply #4 on: December 01, 2010, 08:26:23 AM »

When it explodes.
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Spike
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« Reply #5 on: December 01, 2010, 08:30:27 AM »

**example of 40yr old male for target HR in 65-85% range would go as follows:
65% intensity: (220 − (age)) 0.65 → 117 bpm
85% intensity: (220 − (age)) 0.85 → 153 bpm

range for this 40yr old male for 65-85% intensity would be 117-153 beats per min

max HR is derived from 220 - age of ind - then just mult by your intensity levels
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The Showstoppa
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« Reply #6 on: December 01, 2010, 08:31:43 AM »

65% intensity: (220 − (age)) 0.65 → 117 bpm
85% intensity: (220 − (age)) 0.85 → 153 bpm

range for this 40yr old male for 65-85% intensity would be 117-153 beats per min

max HR is derived from 220 - age of ind - then just mult by your intensity levels

Spike, have you seen that Tanaka formula I posted above? 
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CAPTAIN INSANO
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« Reply #7 on: December 01, 2010, 08:34:45 AM »

130-150
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« Reply #8 on: December 01, 2010, 08:37:20 AM »

Do the Tabata Protocol and STFU.
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Spike
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« Reply #9 on: December 01, 2010, 08:41:16 AM »

Spike, have you seen that Tanaka formula I posted above? 

I'm familar with it - I actually like it when I do cardio for myself JUST to burn fat - I used it for my last show - its kinda 'new' in the execise sci comm as far as use but it good for athletes and more conditioned ind or people already aerobically inclined by training - its more accurate than 220-age

I also like the karvonen formula using your method combined: resting HR should be taken into account I believe
Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute

206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
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The Showstoppa
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« Reply #10 on: December 01, 2010, 08:42:34 AM »

I'm familar with it - I actually like it when I do cardio for myself JUST to burn fat - I used it for my last show - its kinda 'new' in the execise sci comm as far as use but it good for athletes and more conditioned ind or people already aerobically inclined by training - its more accurate than 220-age

I also like the karvonen formula using your method combined: resting HR should be taken into account I believe
Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute

206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172


Good stuff, and I like considering the resting heart rate as that helps as a great indicator of overall health and fitness too. 
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Spike
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« Reply #11 on: December 01, 2010, 08:45:51 AM »

Good stuff, and I like considering the resting heart rate as that helps as a great indicator of overall health and fitness too. 

indeed

I found out taking that into account I can increase it and burn fat when I;m not doin cardio but then clen and t3, etc prob help out  Wink

establishing a target HR zone is crucial for aerobic fitness program because you can set goals and measure improvements

you can half ass a workout and diet and all that but cardio is what makes conditioning and you gotta gauge your intensity levels and measure your body response to the cardio
good info in this post!!!
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dj181
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« Reply #12 on: December 01, 2010, 10:49:08 AM »

Hey Spike, nice post bout cardio being the major means in order to obtain a high level of conditioning my man! The idea of "diet" is WAY, WAY, WAY over-emphasised!
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« Reply #13 on: December 01, 2010, 10:50:36 AM »

220- (you age)

then take 60 or 70% of that.............good cardio zone
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The Showstoppa
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« Reply #14 on: December 01, 2010, 10:57:18 AM »

indeed

I found out taking that into account I can increase it and burn fat when I;m not doin cardio but then clen and t3, etc prob help out  Wink

establishing a target HR zone is crucial for aerobic fitness program because you can set goals and measure improvements

you can half ass a workout and diet and all that but cardio is what makes conditioning and you gotta gauge your intensity levels and measure your body response to the cardio
good info in this post!!!

Totally agree.  The customers I had who were religious about HR training saw much, much better results over time.  I always advised them to get a watch with a strap, the hand-held ones on the machines are all over the3 place and can easily be interferred with.
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