Go Back   Bodybuilding.net - Bodybuilding Forum > Main Forums > Fat Loss


Fat Burning Zone Heart Rate



Reply
 
Thread Tools Display Modes
  #1  
Old 03-18-2012, 09:44 AM
chrischarles chrischarles is offline
Rank: New Member
 
Join Date: Mar 2012
Posts: 2
Default 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 I’m 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 I’ve seen online and charts at my gym, should be my “fat burning zone” 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, let’s 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 I’m making an effort.

I am supposed to feel like nothing is happening for FAT LOSS when hitting my target “fat burning zone”, or am I just wasting my time and should do high intensity cardio? Will I lose the muscle that I’m working on by doing the high intensity cardio?


I appreciate all the feedback you can give me.

Thanks!
Reply With Quote
  #2  
Old 03-18-2012, 11:23 AM
jonni225 jonni225 is offline
Rank: New Member
 
Join Date: Mar 2012
Location: South Africa
Posts: 15
Default

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.
Reply With Quote
  #3  
Old 03-20-2012, 03:49 PM
FitnessFreek's Avatar
FitnessFreek FitnessFreek is offline
Rank: Member
 
Join Date: Aug 2011
Location: Chico, CA
Posts: 332
Default

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.
__________________
ISSA Certified Personal Trainer
Personal Training Services, Nutrition Consulting, Custom Workout Design, & More!


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #4  
Old 03-22-2012, 08:37 PM
Kevsworld's Avatar
Kevsworld Kevsworld is offline
Rank: Member
 
Join Date: Apr 2009
Location: Manila, Philippines
Posts: 284
Default

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.

Last edited by Kevsworld; 05-05-2012 at 02:18 AM.
Reply With Quote
  #5  
Old 11-19-2013, 10:59 PM
lolopopo lolopopo is offline
Rank: New Member
 
Join Date: Nov 2013
Location: Chicago
Posts: 11
Default

its right extra weight can cause serious heart problem, but what to do when we feel nothing according to symptoms..
Reply With Quote
  #6  
Old 09-02-2023, 11:54 AM
Galla_nomt Galla_nomt is offline
 
Join Date: Sep 2023
Location: Russia
Posts: 1
Send a message via ICQ to Galla_nomt Send a message via AIM to Galla_nomt Send a message via Yahoo to Galla_nomt Fat Burning Zone Heart Rate
Default ?????????? ?????? ???????????? ?????????? ???? ??????????????????????????

????? ??? ?????? ? ????????? ????? ?? ???
????? ??? ?????? brunskpak ru/ ????? ??? ?????? ?????
Reply With Quote
  #7  
Old 09-10-2023, 11:16 AM
Silan_qlmt Silan_qlmt is offline
 
Join Date: Sep 2023
Location: Russia
Posts: 1
Send a message via ICQ to Silan_qlmt Send a message via AIM to Silan_qlmt Send a message via Yahoo to Silan_qlmt Fat Burning Zone Heart Rate
Default ?????????? ?????? ?????????????????????????? ????????????

????? ?????? ??? ????????????? ?????? ?? ????????????????? ??????????????
????? ??? ????????????? ?????? ?? ????????????? minpack ru/ ????? ??? ????????????? ?????? ??????
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > Main Forums > Fat Loss


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 11:32 PM.


Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.