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post #1 of 38 (permalink) Old 01-18-2011, 02:41 PM Thread Starter
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Heart Rate Zones

How accurate or inaccurate are the charts that determine your heart rate zones based on your age and weight? From what I have been reading, if you can maximize the efficiency of your workout for fat burn by staying in the correct target zone. Is it worth getting tested to find out what my zones are or ballparking through the charts should be adequate.

Thanks and please feel free to educate me on the subject.

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post #2 of 38 (permalink) Old 01-18-2011, 02:43 PM
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ever see the fat broads at the gym that stay in the fat burning zone on the treadmill day after day after day after day yet they still maintain the fatness a year later? I'm convinced you gotta run like hell to lose the fatness.

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post #3 of 38 (permalink) Old 01-18-2011, 02:54 PM Thread Starter
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Originally Posted by Chunk View Post
ever see the fat broads at the gym that stay in the fat burning zone on the treadmill day after day after day after day yet they still maintain the fatness a year later? I'm convinced you gotta run like hell to lose the fatness.
I do and do not want to be like that. I think I push myself pretty hard. I usually stay in the 80-85% of my max heart rate according to the charts. I'm just trying to learn more and just read that if you push too hard, you will burn more muscle then fat.

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post #4 of 38 (permalink) Old 01-18-2011, 02:57 PM
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I'm just trying to learn more and just read that if you push too hard, you will burn more muscle then fat.
I think there's some truth to this. I didn't have much access fat to start off with but I lost alot of muscle mass when I starting overdoing the cardio thing. I literally lost 20lbs in about a month. Not good.

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post #5 of 38 (permalink) Old 01-18-2011, 03:08 PM Thread Starter
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Originally Posted by Chunk View Post
I think there's some truth to this. I didn't have much access fat to start off with but I lost alot of muscle mass when I starting overdoing the cardio thing. I literally lost 20lbs in about a month. Not good.
Wow, not good at all.

That is why I'm asking, from what I've read and I talked to a trainer at Lifetime and that is the spiel. Lifetime wants $150 for a metabolic test that will map out the zones. It is not a fortune, but still not sure if worth it if following the charts could do the job, hence my original post.

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post #6 of 38 (permalink) Old 01-18-2011, 03:16 PM
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You could borrow someones heartrate monitor and figure out what your resting HR is. From there if you workout and have some way to measure your HR you could figure out what % of that your hitting.
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post #7 of 38 (permalink) Old 01-18-2011, 03:21 PM Thread Starter
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Originally Posted by Nexus View Post
You could borrow someones heartrate monitor and figure out what your resting HR is. From there if you workout and have some way to measure your HR you could figure out what % of that your hitting.
I have access to a heart rate monitor, just trying to figure out if the rate I am hitting during my cardio is what it should be.

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post #8 of 38 (permalink) Old 01-18-2011, 04:17 PM
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Wanna loose fat, count the calories on the intake, and burn off more. It doesn't get easier than that. I had to loose 50 lbs before I could even go to basic training few years back. I wore heart rate monitor all the time, and was real easy to know when I had to spend extra time doing cardio. If you're afraid of burning off muscle, stick to 60-70% for target, and just put more time into it.
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post #9 of 38 (permalink) Old 01-18-2011, 10:29 PM
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Originally Posted by gsd656 View Post
I have access to a heart rate monitor, just trying to figure out if the rate I am hitting during my cardio is what it should be.
Gotcha.

What is your fitness goal? fat loss and get more ripped? increased cardio endurance?
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post #10 of 38 (permalink) Old 01-19-2011, 06:42 AM
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Originally Posted by gsd656 View Post
How accurate or inaccurate are the charts that determine your heart rate zones based on your age and weight? ...
The charts are almost useless.
Humans are not all made equally.

The only way you will get accurate zones, is to do a Anaerobic Threshold test.
These test point out the "Zones" for which Heart Rate works are based on.

Example...
My wife and I have both done the "AT" tests on a bike this winter.
Her Aerobic/Anaerobic Threshold is 152,
Mine is 143.
That equates into a 5% Difference @ about 75%.

The max heart rate she can hit on a bike is in the 170s
Were I can hit 182-184.
Her Resting HR is about 70 and mine is between 43 and 47.
So compared, or numbers are very different.
Her HR range is only 100 or so and mine is almost 150.

If we could get Chicago Performance's HR numbers in here, it would really show the range of things.

There is a quick test to guess your AT.
Hope on a treadmill with a HR monitor and a note pad. (unless your monitor does graphing)
Warm-up for 10 minutes.
After warm-up, increase the speed of the treadmill by .25 MPHs.
At 2:00 minutes, write down you HR.
Repeat, increase the speed of the treadmill by .25 MPHs.
At 2:00 minutes, write down you HR...

Keep doing this till you find a area were your HR stays even for a increase of two.
That is the HR you consider 80%.


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post #11 of 38 (permalink) Old 01-19-2011, 08:38 AM Thread Starter
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Thank you very much.

I'll do the math as you described for now and eventually will get the AT test done.




Quote:
Originally Posted by Xian_13 View Post
The charts are almost useless.
Humans are not all made equally.

The only way you will get accurate zones, is to do a Anaerobic Threshold test.
These test point out the "Zones" for which Heart Rate works are based on.

Example...
My wife and I have both done the "AT" tests on a bike this winter.
Her Aerobic/Anaerobic Threshold is 152,
Mine is 143.
That equates into a 5% Difference @ about 75%.

The max heart rate she can hit on a bike is in the 170s
Were I can hit 182-184.
Her Resting HR is about 70 and mine is between 43 and 47.
So compared, or numbers are very different.
Her HR range is only 100 or so and mine is almost 150.

If we could get Chicago Performance's HR numbers in here, it would really show the range of things.

There is a quick test to guess your AT.
Hope on a treadmill with a HR monitor and a note pad. (unless your monitor does graphing)
Warm-up for 10 minutes.
After warm-up, increase the speed of the treadmill by .25 MPHs.
At 2:00 minutes, write down you HR.
Repeat, increase the speed of the treadmill by .25 MPHs.
At 2:00 minutes, write down you HR...

Keep doing this till you find a area were your HR stays even for a increase of two.
That is the HR you consider 80%.


-X

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post #12 of 38 (permalink) Old 01-19-2011, 08:39 AM Thread Starter
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Quote:
Originally Posted by Nexus View Post
Gotcha.

What is your fitness goal? fat loss and get more ripped? increased cardio endurance?
I would like to loose a little fat and a few pounds.

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post #13 of 38 (permalink) Old 01-19-2011, 09:20 AM
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Quote:
Originally Posted by Chunk View Post
ever see the fat broads at the gym that stay in the fat burning zone on the treadmill day after day after day after day yet they still maintain the fatness a year later? I'm convinced you gotta run like hell to lose the fatness.
yea... but going to the gym once a week does not counteract going to mcdonalds 5 times a week for the super size value meal of choice

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post #14 of 38 (permalink) Old 01-19-2011, 09:40 AM
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I would like to loose a little fat and a few pounds.
Run like your butthole is on fire. 5miles 5 days a week.
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yea... but going to the gym once a week does not counteract going to mcdonalds 5 times a week for the super size value meal of choice
ha but I see the same fat broads and fat dudes everyday I'm there and they're still pigs. I think it's because they don't run like theys butthole is on fire.

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post #15 of 38 (permalink) Old 01-19-2011, 09:45 AM Thread Starter
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Originally Posted by Chunk View Post
Run like your butthole is on fire. 5miles 5 days a week.


ha but I see the same fat broads and fat dudes everyday I'm there and they're still pigs. I think it's because they don't run like theys butthole is on fire.
Ever thought about becoming a personal trainer? Straight talk like that is what people need.

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post #16 of 38 (permalink) Old 01-19-2011, 09:48 AM
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Quote:
Originally Posted by Chunk View Post
Run like your butthole is on fire. 5miles 5 days a week.


ha but I see the same fat broads and fat dudes everyday I'm there and they're still pigs. I think it's because they don't run like theys butthole is on fire.
To save this country, it is now your personal duty to go up to each and every fat dude and fat broad on a treadmill that you see and light their butthole on fire.

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post #17 of 38 (permalink) Old 01-19-2011, 10:01 AM
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Quote:
Originally Posted by Chunk View Post
Run like your butthole is on fire. 5miles 5 days a week.


ha but I see the same fat broads and fat dudes everyday I'm there and they're still pigs. I think it's because they don't run like theys butthole is on fire.
If you have roids butt fire it will be hard to run :P

But I agree if you just want to lose some fat and pounds don't even worry about your HR zone. Just run and do light lifting.
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post #18 of 38 (permalink) Old 01-19-2011, 10:04 AM
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I also recommend using this: http://www.briancalkins.com/HeartRate.htm

Resting heart rate is a good indicator of fitness (good, not perfect).

Being in better shape usually means that you can work out at an elevated rate.



And running like a maniac is a great way to get injured. If you're over 30, you need to build up to fitness, not just 'assume it is there for taking.'
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post #19 of 38 (permalink) Old 01-19-2011, 12:19 PM
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The "220- your age" method of finding your Max HR, or other calculators can be wildly inaccurate. You'll get more accurate results figuring out your zones or getting the AT test like X outlined above.

Here's an article that talks more about it: http://www.active.com/triathlon/Arti..._threshold.htm

Note that your threshold will move as you gain more fitness, so you'll want to repeat the test after some time.

In a nutshell - the "zones" will affect where your body is pulling your energy from, working hard uses up your glycogen stores first, which will tire you out faster. Working out at a slower pace conserves the glycogen and uses up more of the energy stored as fat, and you can work out for much longer without having to replace calories, but this happens more slowly. Both will burn calories.

Here's a snippet from this site: http://www.livestrong.com/article/33...t-vs-glycogen/
Quote:
Exercise Intensity and Duration

During most of your daily activities, your body uses about equal amounts of fat and glucose to keep things humming along. During long-duration, low- to moderate-intensity exercise like walking or jogging, you initially burn mostly glucose, but when liver glycogen gets low, after about 20 minutes, your body will burn mostly fat. However, there is a trade-off between intensity and duration. Many fitness experts believe that it is better to work at a higher intensity and burn more total calories in one workout, creating a greater caloric deficit which will ultimately reduce body fat. A high-intensity workout like interval training also builds lean muscle, which speeds up your basal metabolism, resulting in more calories burned daily.
Train in different zones for different disciplines. For endurance training, train in the lower zones, for sprinting and short distances, train more in the high zones.

As for the people who don't get any smaller, calories in > calories out. They might be gaining fitness, but eat too much to lose weight.

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post #20 of 38 (permalink) Old 01-19-2011, 12:20 PM
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There is sooooo much confusing data on the web about this shit. I wanna burn fat, and gain muscle, from everything I am reading I may be loosing muscle as my heart rate may be too high during cadio. I'm 37, and I keep my heart rate in the high 160's low 170's on the elliptical.

I could keep it lower but lord I wouldn't feel like I am doing anything, it would be boring. Thoughts?




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post #21 of 38 (permalink) Old 01-19-2011, 12:27 PM
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There is sooooo much confusing data on the web about this shit. I wanna burn fat, and gain muscle, from everything I am reading I may be loosing muscle as my heart rate may be too high during cadio. I'm 37, and I keep my heart rate in the high 160's low 170's on the elliptical.

I could keep it lower but lord I wouldn't feel like I am doing anything, it would be boring. Thoughts?
How long have you been actively been doing cardio workouts like you're doing now? If you just started, it could just be you getting back into shape and your heart will drop over time.

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post #22 of 38 (permalink) Old 01-19-2011, 12:56 PM Thread Starter
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There is sooooo much confusing data on the web about this shit. I wanna burn fat, and gain muscle, from everything I am reading I may be loosing muscle as my heart rate may be too high during cadio. I'm 37, and I keep my heart rate in the high 160's low 170's on the elliptical.

I could keep it lower but lord I wouldn't feel like I am doing anything, it would be boring. Thoughts?
I am in your shoes. I think the HR you are at is too high, but I am no expert as you can see from my original post. However, if you get your ass off the eliptical and onto a treadmil, stair master or a bike, you will feel it more.

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post #23 of 38 (permalink) Old 01-19-2011, 01:13 PM
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I can tell you the HR thing is useless. I used to watch it very closely until I got pregnant. The guidelines for pregnant women is to not go over 140bpm. When I was pregnant, mere walking gave me a HR of 140bpm. It was absurd to think that I could stay healthy that way. Instead I stuck to the old adage: "if you can talk while doing it, you're not overdoing it."
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post #24 of 38 (permalink) Old 01-19-2011, 01:16 PM
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I wanna burn fat, and gain muscle
home cooked meals and high intensity interval training
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post #25 of 38 (permalink) Old 01-19-2011, 01:20 PM
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Just workout. done.

Don't worry about HR, BMI, or whatever
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post #26 of 38 (permalink) Old 01-19-2011, 01:34 PM
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Just workout. done.

Don't worry about HR, BMI, or whatever
that's how I do it. Fuck stats. Results are all that matter.

<---- Useless Mufugga
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post #27 of 38 (permalink) Old 01-19-2011, 02:14 PM
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Quote:
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The "220- your age" method of finding your Max HR, or other calculators can be wildly inaccurate. You'll get more accurate results figuring out your zones or getting the AT test like X outlined above.

Here's an article that talks more about it: http://www.active.com/triathlon/Arti..._threshold.htm

Note that your threshold will move as you gain more fitness, so you'll want to repeat the test after some time.

In a nutshell - the "zones" will affect where your body is pulling your energy from, working hard uses up your glycogen stores first, which will tire you out faster. Working out at a slower pace conserves the glycogen and uses up more of the energy stored as fat, and you can work out for much longer without having to replace calories, but this happens more slowly. Both will burn calories.

Here's a snippet from this site: http://www.livestrong.com/article/33...t-vs-glycogen/


Train in different zones for different disciplines. For endurance training, train in the lower zones, for sprinting and short distances, train more in the high zones.

As for the people who don't get any smaller, calories in > calories out. They might be gaining fitness, but eat too much to lose weight.



get in better shape!! LOL

seriously, when you're shape your HR goes balls out on even the smallest amount of effort. This is why you moniter things like Lactate Threshold. It changes as your fitness improves.

In my experience, the people that go to the gym and get in a fat burning zone for 30 minutes are burning fat. However, 30 minutes at 120-150 HR is only burning 300-400 calories max. These same people go down to the cafe and suck down a 320 calorie protein shake and then go home and sit on the couch eating 2000 calories worth of bon bon's!!! You need to put it all together. Burn the extra calories and eat smart. Track those calories with something like livestrong.com or something to be sure you're creating a calorie deficite to fit your weight loss goals.

As for the Lifetime tests......

skip them! They are just ways for LTF to bank some cash. You can use a HR monitor and figure out your own max HR and calculate the HR zones from there. This is not rocket science at all. Then create a work out plan that fits your goals. My goal is different than yours. So while you spend most of your time in fat burning zones I spend some time in anaerobic zones. Whatever you do remember this......

weight loss is not about excercise, it's nutrition...nutrition...nutrition...

Tony and the OP want to burn fat and gain muscle. Doctor Meulen (Oh yes I did! ) prescribes higher levels of protein in your diets, calorie counting for 1000+ deficite per day but not under 1200 net, and plenty of time spent working out in the fat burning zones.

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post #28 of 38 (permalink) Old 01-19-2011, 02:37 PM
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Originally Posted by Chunk View Post
that's how I do it. Fuck stats. Results are all that matter.
Exactly.

If you need a monitor buy a full length mirror. If you looked ripped then everything is working. If you look fat just cry.

LOL :P


Where is Ken when we are digging into HR talk! LOL
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post #29 of 38 (permalink) Old 01-19-2011, 02:39 PM
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Quote:
Originally Posted by Nexus View Post
Exactly.

If you need a monitor buy a full length mirror. If you looked ripped then everything is working. If you look fat just cry.

LOL :P


Where is Ken when we are digging into HR talk! LOL
indeed indeed. I'm 6'1 and 165lbs of pure ripped thunder.

<---- Useless Mufugga
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post #30 of 38 (permalink) Old 01-19-2011, 02:49 PM Thread Starter
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Quote:
Originally Posted by Meulen View Post
Tony and the OP want to burn fat and gain muscle. Doctor Meulen (Oh yes I did! ) prescribes higher levels of protein in your diets, calorie counting for 1000+ deficite per day but not under 1200 net, and plenty of time spent working out in the fat burning zones.
wouldnt that translate into losing about 2lbs per week? crap, put me on a -0.5 lbs per week plan, I like my food and beer too much.

Greg

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