Target heart rate?

[Obvious Gimmick]

According to the treadmill my target heart rate is about 145 bpm. If I stick around there I burn about 450 cal per 1/2 hour. I feel ok around 155 bpm which is about 500 cal per hour.  Any harm in taking it to 155? 

[IroNat]

And the goal of which is what?

[Obvious Gimmick]

Fat loss

[DroppingPlates]

Fat loss

Opt for a low rate and perform it for a long time, +30 min

[IroNat]

Fat loss

You can't outrun too many calories.

It is far easier to reduce calories a bit instead of spending all your time on a treadmill.

[Go 4 It]

According to the treadmill? Dude theres a formula, 220-your age x .8=target heart rate, keep your heart in that range plus or minus 5 and you'll be burning fat, above target heart rate you'll be losing muscle (too intense) below target heart rate you aren't working hard enough and just wasting time.

[Kwon3]

Not a reliable metric for any goal because what makes a fit person get to 145 could equal relatively little exertion from someone with bad cardio. You think they're both losing the same at 145 BPM? Look for other things like exertion rate on a scale of 0-10 and incline grade vs. speed vs. time on the machine.

[Hypertrophy]

You can't outrun too many calories.

It is far easier to reduce calories a bit instead of spending all your time on a treadmill.

This x 1000000. I competitively bicycle race so I spend a lot of time at medium and high heart rates. I see zero weight loss unless I control or reduce my  calorie intake. Better to spend 30 min 3 days a week working on your overall aerobic fitness by working out at a moderately high (70-80% of max heart rate) and using calorie restriction to get lean. 

[Royalty]

You can't outrun too many calories.

It is far easier to reduce calories a bit instead of spending all your time on a treadmill.

Michael Phelps

[Hypertrophy]

Michael Phelps

Is a perfect example of not out running calories. Read this: https://www.washingtonpost.com/news/early-lead/wp/2016/05/22/michael-phelps-man-of-the-12000-calorie-diet-says-he-doesnt-eat-much-anymore/?noredirect=on&utm_term=.36bab8290fcc

[Kwon3]

Is a perfect example of not out running calories. Read this: https://www.washingtonpost.com/news/early-lead/wp/2016/05/22/michael-phelps-man-of-the-12000-calorie-diet-says-he-doesnt-eat-much-anymore/?noredirect=on&utm_term=.36bab8290fcc

Which is convenient because he was never eating 12,000 or even 8,000. I'd have put him at 6-7K, tops, for daily feeding. Did he ever break 10K? Probably, in one binge day full of fast food and processed sugar. No way he ate that much every day for the Olympics or anywhere. I respect his medals but he's like any athlete and inflates himself to create hype about something he's involved with.

[RJ DRIVER]

The Maf method developed by Phil maffetone is used by many elite endurance athletes to use fat as fuel(burn fat).  It’s basically 180 subtract your age and that would be the max heart rate not to exceed. So for an example a 35 year old would not want to exceed 145 bpm. I’m 35 and usually try stay in the 135-145 range.

[polychronopolous]

Wes used to recommend a 4 incline X 4 mph for 20 to 30 minutes.

[SOMEPARTS]

Isn't that heart rate stuff just more training broscience? If you burn more calories in a day than you eat regardless of heart rate you'll burn fat. If you're training for cardio specific sport then fine but for weight loss as OP says?

Say the same example I posed in the Basile thread about exercise not helping to lose weight...200lbs, walk 10 miles a day on 1500 calories....wrong?

[Hypertrophy]

Isn't that heart rate stuff just more training broscience? If you burn more calories in a day than you eat regardless of heart rate you'll burn fat. If you're training for cardio specific sport then fine but for weight loss as OP says?

Say the same example I posed in the Basile thread about exercise not helping to lose weight...200lbs, walk 10 miles a day on 1500 calories....wrong?

Yep

[IroNat]

Here is a guaranteed fat loss program:

Weigh yourself, then go to east coast of USA and put feet in the Atlantic ocean.

Turn and face west.

Begin walking and continue west until your feet are in the Pacific ocean.

Eat one BK Whopper every day.  Do not eat anything else.  Drink only water.  Sleep when tired but not more than 8 hours every 24.

Weigh yourself when you get there.

[stuntmovie]

HYPER, It looks  like you agrree with GO4        but you include  the limitation of caloric intake which I am sure that Go4 does likewise during contest prep.

Here is a question for each of youze fat-loss-wise guys ….. Why is one’s age such an important figure in that ‘formula’? What is the ‘background’ behind that?

If possible … I need a detailed analysis.

Thanks, anyone.

For some long forgotten reason ... I am a bit fascinated by this fat loss subject and other related 'formula stuff' such as this.

[IroNat]

HYPER, It looks  like you agrree with GO4        but you include  the limitation of caloric intake which I am sure that Go4 does likewise during contest prep.

Here is a question for each of youze fat-losswise guys ….. Why is one’s age such an important figure in that ‘formula’? What is the ‘background’ behind that?

If possible … I need a detailed analysis.

Thanks, anyone.

For some long forgotten reason ... I am a bit fascinated by this fat loss subject and other related 'formula stuff' such as this.

Metabolic rate slows down as you age.

[stuntmovie]

RJ, Are you sure about "180 subtract your age and that would be the max heart rate not to exceed."


I did the subtraction and it seems to be a pretty darn low heart rate in which to burn fat.

It seems that it might work if you increase your "time" from 30 mins to 60 mins.

[stuntmovie]

IRON,THANKS!

"Metabolic rate slows down as you age."

I don't doubt you in the least, but I know absolutely nothing about it so ....now I gotta study "metabolic heart rate and its relation to age".

There has got to be a formula related to age & metabolic heart rate  ... and that is the kind of shit I find interesting.

I'l explain why once I smarten up a bit.

First step ..."Metabolic"  in the medical dictionary.

[stuntmovie]

ONE LAST QUSTION BEFORE I SIGN OFF to take a hike in today's 112 degree heat.

Once you reach your targer heart rate ... how long do you have to continue in that rate to start burning fat ... and is there a formula to find out how long you would have to remain in that heart rate to lose ONE POUND of fat?

And what is the advantage of doing aerobics upon waking up each morning instead of later in the day?

And what sporting activity  manages to maintain your target heart rate for the longest period of time? Long distance running??

[RJ DRIVER]

RJ, Are you sure about "180 subtract your age and that would be the max heart rate not to exceed."


I did the subtraction and it seems to be a pretty darn low heart rate in which to burn fat.

It seems that it might work if you increase your "time" from 30 mins to 60 mins.

Yes it’s correct. Anything over that rate relies more on sugar as the fuel source.  Quite a few elite ultramarathon runners have had succes with this in 100+ mile races. 

[Hypertrophy]

HYPER, It looks  like you agrree with GO4        but you include  the limitation of caloric intake which I am sure that Go4 does likewise during contest prep.

Here is a question for each of youze fat-loss-wise guys ….. Why is one’s age such an important figure in that ‘formula’? What is the ‘background’ behind that?

If possible … I need a detailed analysis.

Thanks, anyone.

For some long forgotten reason ... I am a bit fascinated by this fat loss subject and other related 'formula stuff' such as this.

Stunt,

Actually the slowing of metabolic rate with age is variable. When you are young ( under ~25) your internal organs are growing and account for a huge energy demand. Once that stops your metabolic rate is a function of muscle mass and activity. If you work out regularly you wont actually see much of a drop with age.

https://www.unm.edu/%7Elkravitz/Article%20folder/metabolismcontroversy.html

The  heart rate formulas are just an approximation and generally don’t apply well to athletes as they age. When I was 20 my max pulse was 194 measured at a university lab. 25 years later I had it remeasured and it was 192. Essentially no change at all.   

[SOMEPARTS]

Here is a guaranteed fat loss program:

Weigh yourself, then go to east coast of USA and put feet in the Atlantic ocean.

Turn and face west.

Begin walking and continue west until your feet are in the Pacific ocean.

Eat one BK Whopper every day.  Do not eat anything else.  Drink only water.  Sleep when tired but not more than 8 hours every 24.

Weigh yourself when you get there.

It's amazing how complicated people can make something. Explains why people continue to buy fart powder protein and sugar/caffeine "pre-workout formulas" well into adulthood.

[IroNat]

IRON,THANKS!

"Metabolic rate slows down as you age."

I don't doubt you in the least, but I know absolutely nothing about it so ....now I gotta study "metabolic heart rate and its relation to age".

There has got to be a formula related to age & metabolic heart rate  ... and that is the kind of shit I find interesting.

I'l explain why once I smarten up a bit.

First step ..."Metabolic"  in the medical dictionary.

It doesn't mean the rate of your heart.  Your metabolism slows down.  The functions of your body such as recovery, repair, digestion, chemical processes, everything pretty much slows down as you age.  The calories your body burns for it's functions even if you stayed in bed all day.

http://www.bmi-calculator.net/bmr-calculator/#result