Fat Burning Zone Heart Rate
I know this question has been asked a lot, maybe in different ways, just searching for answers on the internet alone ended up popping up even more questions than answers.
I do a 6 day training program for cutting and fat loss. I do my cardio (treadmill) at the end of my weight training session for 20 minutes.
I am seeing results, but my fear is either Iím not doing my cardio effectively. Either I am doing cardio too hard and losing the calories that are needed for muscle gain from my weight training, or not doing it hard enough and not losing the proper about of body fat.
Using the Karvonen Formula Heart Rate Calculator, 75% of my max heart rate should fall at around 140-144 for a 37 year old, which according to what Iíve seen online and charts at my gym, should be my ďfat burning zoneĒ in terms of heart rate.
My question is:
I achieve this heart rate extremely easily with a fast paced walk at about 4 to 4.5 mph, sustained for the entire 20 minute period (able to talk). I do work up a sweat after time, but I do not feel like my body is expending any effort. When I am actually making an effort, letís say alternating jogging at 7 mph for 7 to 8 minutes (able to talk, but with effort), and walking at 3.5 mph, my heart rate at its maximum is at around 181, and I obviously do feel like Iím making an effort.
I am supposed to feel like nothing is happening for FAT LOSS when hitting my target ďfat burning zoneĒ, or am I just wasting my time and should do high intensity cardio? Will I lose the muscle that Iím working on by doing the high intensity cardio?
I appreciate all the feedback you can give me.
In my experience you only start to lose muscle after more than 30 minutes of cardio and if you do weight training, which is a reason for your body to hold onto muscle and get your daily protein requirements you're less likely to lose muscle. I would say if you're going to use the treadmill for your cardio hit it as hard as you can in those 20 minutes, but try to change it up as well because running isn't the best way to lose fat, especially if you're doing it after every session. Do some research and find some HIIT that suits you.
I never focus on heart rate when I am cutting. I just go hard with HIIT and see the results I want. I think people over think it.
You may want to check out Rusty Moore's Visual Impact Cardio for a fairly extensive treatment of the subject. The short version is this: you aren't going to lose muscle if you are training with weights and doing a reasonable calorie restriction.
Keep in mind fat loss is not always linear. In other words, you may find that you plateau for a week or two then suddenly drop a pound. It has to do with the way fat cells shrink, etc.
its right extra weight can cause serious heart problem, but what to do when we feel nothing according to symptoms..
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