Question for our exercise gurus and/or gym rats about heart rates - ThinnerTimes

electrichoney · 10-15-2007, 08:26 AM

Hi all -- I finally joined a gym last week. On each visit I've been doing cardio and circuit weight training, and I have a question for y'all about heart rates. The cardio machines I've been using (elliptical, treadmill, crosstrainer) all measure your heart rate, and rank your measured rate as fat-burning level, cardio level, etc. All of the machines list the fat-burning rate at a lower number of beats per minute than the cardio rate -- I think the fat-burning rate is from 100 to 120 beats per minute and the cardio rate is 121 to 150. Is there a difference as to what your body does at the fat-burning rate versus the cardio rate? My heart rate is usually in the cardio range when I test it on the elliptical machine and at the fat-burning rate when I test it on the treadmill. Does it matter either way for my purposes? If my goal is to burn fat, tone up and improve my cardiovascular heath, am I doing that regardless of whether I test at the fat-burning rate or the cardio rate? This newbie gym rat would appreciate any informed opinions!

Gina in NY · 10-15-2007, 04:37 PM

John is about to write "The fat burning zone is bullshit" and it is - sort of.

If all that matters is losing weight, then you want to work as hard as you can for as long as you can to burn the most calories, but that is exhausting and can turn you off to exercise all together - you just have to know yourself and your emotional limits. I can push till I drop now - but I couldn't until after a year out.

All that being said, it is true that if your heart rate is 108ish-120ish, you are burning primarily fat, but the number of calories you burn is pretty low in terms of time you spend. If I can burn 400 calories an hour when my heart rate is over 137, it will take me maybe two hours to burn 400 calories at 108.

If you get into the "cardio zone" - for me that is 127-147, you are still burning fat, but also now carbs. Your muscles store carbs as glycogen for energy and use that when the demands upon them are higher. This burns calories quicker but then you need to eat some carbs to replenish your muslce stores, or you're going to get fatigued. (So you need to replace some carbs within about 30 minutes of working out, in addition to re-hydrating) In the end, if you're burning more calories, you're losing more weight, but after GBP, how fast do you really need to lose it? It is sort of falling off for a while, no? It wasn't as important to me as getting into good shape, which is something else entirely.

So - what is a girl to do?

I chose to alternate between the two heart rate zones. I'd walk in the fat burning zone for a while then increase the resistance and get my heart rate up to 145 or so for a while, increasing the time as I got into better shape. This improves cardio function and increases the calories burned. Basically you do intervals as you are comfortable. You want to always do a little more - every two weeks or so check and see if you can go a little faster, or increase the resistance or incline but do it in a way that works for you. Don't overdo it but don't get bored either.

There are also ways to work on the anaerobic threshold, but I won't get too crazy here.

So push, but stay happy.

electrichoney · 10-17-2007, 03:10 AM

Gina, thanks so much for that great explanation - it was really helpful. I've been feeling great after my workouts - I spend about 15 minutes stretching afterwards so no soreness or (thank God) injuries of any type. Now the only concern I have is that despite my stepped-up exercise routine, I've temporarily stopped dropping weight! I've been to the gym four days out of the last week and after the first several workouts I had lost about four pounds, but over the weekend I actually put two pounds back on for the first time since my surgery. I can't explain this because I haven't changed my eating habits at all AND I've been working out more intensively. I'm hoping the difference is because I'm building muscle and not because I'm adding fat!!

As of this morning I had only gotten rid of 1.5 of those 2 pounds, and I am BUMMING. My weight is supposed to be going down, not up!

Gina in NY · 10-17-2007, 05:12 PM

Quote:

Originally Posted by electrichoney

Gina, thanks so much for that great explanation - it was really helpful. I've been feeling great after my workouts - I spend about 15 minutes stretching afterwards so no soreness or (thank God) injuries of any type. Now the only concern I have is that despite my stepped-up exercise routine, I've temporarily stopped dropping weight! I've been to the gym four days out of the last week and after the first several workouts I had lost about four pounds, but over the weekend I actually put two pounds back on for the first time since my surgery. I can't explain this because I haven't changed my eating habits at all AND I've been working out more intensively. I'm hoping the difference is because I'm building muscle and not because I'm adding fat!!

As of this morning I had only gotten rid of 1.5 of those 2 pounds, and I am BUMMING. My weight is supposed to be going down, not up!

Don't you worry about it one bit (though I know you will). There are all sorts of hydration issues, monthly issues, eating too much sodium etc. and they all will make the scale confuse you. In the end, by working out, you're going to look and feel better at what ever weight you are at. People usually guess my weight at about 30 pounds less than I am because of my muscles. And I can run and bike and do all sorts of stuff I love. I'm not at goal, I'm really slow, but I wouldn't trade it for anything. Do I wish it fell off? Of course, but I'm feeling amazing so I won't complain.

As long as you're eating enough, don't worry. To keep your muscle mass you want to keep up on the protein. But just enjoy it all - becoming fit feels amazing!!

Haveaball · 10-20-2007, 05:20 AM

I read in a fitness magazine that muscle weighs 3 times the amout of fat. So Gina is right on (of course) that there are so many things that can make the scale go up.
Good luck!

Gina in NY · 10-20-2007, 06:17 AM

Quote:

Originally Posted by Haveaball

I read in a fitness magazine that muscle weighs 3 times the amout of fat. So Gina is right on (of course) that there are so many things that can make the scale go up.
Good luck!

One pound of muscle weighs the same as one pound of fat of course, but the one pound of muscle takes up less space, meaning, you look smaller. Also muscle burns calories so the more you have, the more calories you can burn per unit of effort.

It is also VERY unlikely by the way, that you are putting on any fat at this point. With the working out and the limited food, your body is just trying to survive. It is very hard to figure out what your body is up to half the time.

sliesnake · 10-28-2007, 08:47 AM

I use a polar heart rate monitor. it sends telemetry directly to the treadmill or elliptical machine. I prefer the elliptical because it's less stress on my knees, even though my knees are getting much better, since I am loosing so much weight.
I personally try to keep my heart rate on the border between fat loss and aerobic. The readout allows me to adjust as I work out.
But the trainer advice I was given is: workout enough to get "moist" andbe able to say atleast one sentence.
I was told too high aerobic, makes you burn muscle and severely increases your appetite.

porshh951 · 10-30-2007, 12:54 PM

Quote:

Originally Posted by sliesnake

makes you burn muscle and severely increases your appetite.

Not 100% of the story but, it don't matter. Im glad to hear you are using polar products. I really believe in them myself.

keep up the great work. Tracking yourself is one way to hold yourself accountable. Accountablity go's along way to continued weightloss and success.