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# Thread: 65-75% of Max HR for Everyone?

1. Associate Member
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## 65-75% of Max HR for Everyone?

Hi, i've been doing cardio at 65-75% of my max HR and after the session, i would look real flat and think i've used muscle glycogen to fuel myself when doing cardio on an empty stomach in the morning. I haven't done cardio for about a week and for 3 days i've been doing cardio at a HR that i feel i am using fat as energy. This is what i have noticed, whenever my HR is over 110 bpm, i feel a fart about to come out so i'm thinking i'm using the food that still hasnt been digested completely for energy so if i go a few bpm under 110 that would be perfect for using fat as energy. Also i feel as if i am completely alert and hyped up after a cardio session i feel as if i used up muscle glycogen as energy, now since i am working my heart less intense as before the feeling i get after i'm done with cardio is a BIT more energetic than i am the second i wake up. Oh yeah and i'm 18 so the 65-75% range is between 132-155 thanks.

2. yup thats perfect for fat burning.

3. What's the formula that you use to get the 65-75%? If it's the fintness calculator at the main page here, I'm confused. Do I put a 100% or 65-75%. And if you played around with % on that calculator, how would you find that 110bpm?

4. 220- your age x .65-.75 depennging what % you want..

5. So in my case (220-27).65=138 to (220-27).75=144.
Where is he getting this 110?
This is getting complex. Maybe instead of getting a HR monitor, I'll just keep jogging 5 miles a day 5 days a week.

6. Associate Member
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I FEEL that 110 is my appropriate heartrate for optimum fat loss, but subtracting my age from 220 and multiplying it by 65% i get 132 bpm.

7. AR Hall of Fame
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Originally Posted by 63190
So in my case (220-27).65=138 to (220-27).75=144.
Where is he getting this 110?
This is getting complex. Maybe instead of getting a HR monitor, I'll just keep jogging 5 miles a day 5 days a week.
Jogging is not a good form of cardio. Not for pure lipolysis, glycogen sparing, and it's bad on the knees/lower back.

~SC~

8. New Member
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If jogging is bad, what would you suggest for fat burning? Walking, biking, ellipticals?

9. King of Supplements
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A brisk walk or cycling at a moderate pace will do just fine at burning fat, just make sure you are doing it for 40-60 minutes on an empty stomach.

10. Retired Vet
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If jogging is bad, what would you suggest for fat burning? Walking, biking, ellipticals?
Brisk walks will work. I prefer the elliptical and bike.

11. Brisk walks for 40-60 minutes? As well as elliptical and bike?

12. Retired Vet
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As long as you keep your HR up...it doesn't matter. Whichever you prefer. Like I said, I prefer the elliptical or bike for 45-60 mins.

13. i dont have a hr monitor so im figuring if i brisk walk for 45 mins at a pace i would consider moderate, i shoulod be ok for fat burning? but then again what would we consider a moderate pace?

14. i ride my bmx bike around the city...it's fun and a good workout