Target Heart Rate for Fat Burning

[xxmustang11xx]

Dont flame me ive read it is (220-age)x.65...But ive been reading conflicting information about fat burning. SOme say its 75-85% max HR. I want to burn fat not muscle. should i stick with 65%



thanks
Justin

[New Juice]

bump on this info

[PhishStasH]

60-70% @ THR you won't burn muscle. Go over...likelihood increases.

[bcap]

Definetly 65-70% for 45mins - 1 hour

[xxmustang11xx]

am i however calculating calculating this the right way?...I keep finding 2 different ways to calculate it. One uses your resting heart rate. Which one is more accurate? The method that uses resting heartrate i calculated my THR at 65% to be around 150bpm, while the way stated above game me something like 130bpm Which way is correct? I dont want to be burning muscle

[DNoMac]

Use your resting heart rate. A person that lifts regularly and most likely has a lower heart rate is gonna train at a different level than somebody who is 300 lbs and does shit all day but eat twinkies.

[Giants11]

Seach please. This has been covered here at least 100,000 times in the last month. There's alot of good info on this board, please search first.

[xxmustang11xx]

i have done a search already nothing has covered which is the better and more accurate way

[DNoMac]

i have done a search already nothing has covered which is the better and more accurate way

Did you check the Workout forum? You might find better answers there as opposed to the diet forum.

[mwolffey]

60-70% @ THR you won't burn muscle. Go over...likelihood increases.

ditto

[Forkin Luzr]

As high as you can go without stroking out. I'm a cardio buff and I always shoot for 80% plus of MHR for 60 to 90 minutes. If I do the 65% thing for 60 minutes, I start to gain weight. Your body has an uncanny knack for balancing out. Cardio is like weights, go as hard as you can and leave as little left as possible. Just one man's opinion.

[mwolffey]

As high as you can go without stroking out. I'm a cardio buff and I always shoot for 80% plus of MHR for 60 to 90 minutes. If I do the 65% thing for 60 minutes, I start to gain weight. Your body has an uncanny knack for balancing out. Cardio is like weights, go as hard as you can and leave as little left as possible. Just one man's opinion.

i call bull$hit...if you wanna lose muscle than this is the plan, and you probably gain fat doing it the right way because your diet is not in check...you should never go as hard as you can unless you are training for the olympics or some type of running event

[Forkin Luzr]

I disagree. Weight lifters say too much cardio is dilutive. Cardio buffs say too much weight lifting is dilutive. I think cardio is primary, but that's my bias. I won't insert any little signs to show my conflicting opinion, but I will say, if you are in good shape, eat right, and lift hard, max cardio will only be an asset over time.

[Ufa]

I would think it would be more like 80%.

[novastepp]

fat burning occurs during "nonpanting exercise" if you don't want to measure your heart rate and find your body's appropriate limit for fat burning... do cardio at a rate in which you can talk briefly without problem, but you should be unable to sing without feeling the need to gasp for breath. honestly, IMO a light jog is appropriate for most weight training athletes. just like everything else, fat burning and your target fat burning heart rate depends on body composition, experience, VO2 limits, and endurance...

[mwolffey]

I disagree. Weight lifters say too much cardio is dilutive. Cardio buffs say too much weight lifting is dilutive. I think cardio is primary, but that's my bias. I won't insert any little signs to show my conflicting opinion, but I will say, if you are in good shape, eat right, and lift hard, max cardio will only be an asset over time.

do some research bro

[Katelette81]

fat burning occurs during "nonpanting exercise" if you don't want to measure your heart rate and find your body's appropriate limit for fat burning... do cardio at a rate in which you can talk briefly without problem, but you should be unable to sing without feeling the need to gasp for breath. honestly, IMO a light jog is appropriate for most weight training athletes. just like everything else, fat burning and your target fat burning heart rate depends on body composition, experience, VO2 limits, and endurance...

Judging by the cutting success Nova has been going through recently I would day this is great advice.. looking very good Nova!

I have also done some research and found this to be true, and follow it myself..

[1buffsob]

I disagree. Weight lifters say too much cardio is dilutive. Cardio buffs say too much weight lifting is dilutive. I think cardio is primary, but that's my bias. I won't insert any little signs to show my conflicting opinion, but I will say, if you are in good shape, eat right, and lift hard, max cardio will only be an asset over time.

"Cardio buff" is an oxymoron if I ever heard one. You ever notice marathon athletes look like skin and bone? There's a reason for that.

If you want to look like a marathon runner, then by all means, go ahead and run/jog till your hearts content. I'll take the other route. Burn fat directly through light cardio and keep my hard earned muscle.

The only time it's acceptable to go over 70% MHR.............. is sex.

1buffsob

[mwolffey]

"Cardio buff" is an oxymoron if I ever heard one. You ever notice marathon athletes look like skin and bone? There's a reason for that.

If you want to look like a marathon runner, then by all means, go ahead and run/jog till your hearts content. I'll take the other route. Burn fat directly through light cardio and keep my hard earned muscle.

The only time it's acceptable to go over 70% MHR.............. is sex.

1buffsob

true

[novastepp]

agreed buff

[Forkin Luzr]

OK, I guess we'll tell all those Boxers and Wrestlers and Basketball players, and Pro Running backs, and Lance Armstrong, and Olympic swimmers, and professional Hockey Players that cardio buff is an oxymoron. Obviously, anyone who does "too much cardio" is going to be a marathon running waif.

Just ask 90% of the professional and olympic athletes. Look, if your training for a competition, and you just want as much muscle as possible without regard to endurance and balance, then by all means, minimize your cardio.

if your lifting and have some body fat you want to shed, push your cardio. I know it's not pleasant, but it's not mutually exclusive to strength training.

"I would have won the fight, but during training, I stopped at a non-pant rate and didn't want to exceed 70% of my THR because I would have been burning muscle instead of fat" - Evander Hollyfield

NOT!

[1buffsob]

OK, I guess we'll tell all those Boxers and Wrestlers and Basketball players, and Pro Running backs, and Lance Armstrong, and Olympic swimmers, and professional Hockey Players that cardio buff is an oxymoron. Obviously, anyone who does "too much cardio" is going to be a marathon running waif.

Just ask 90% of the professional and olympic athletes. Look, if your training for a competition, and you just want as much muscle as possible without regard to endurance and balance, then by all means, minimize your cardio.

if your lifting and have some body fat you want to shed, push your cardio. I know it's not pleasant, but it's not mutually exclusive to strength training.

"I would have won the fight, but during training, I stopped at a non-pant rate and didn't want to exceed 70% of my THR because I would have been burning muscle instead of fat" - Evander Hollyfield

NOT!

All these people you're talking about, these professional football players and olympic athletes, all made a compromise. They chose being muscular combined with cardio endurance and speed. Did they sacrifice muscle for their quest in cardiovascular endurance? Undoubtedly. Did they sacrifice some of their endurance capabilities in pursuit of a more muscular frame? Of course.

So to all of you who plan on becoming the next Michael Jordan, or the next Hollyfield , push your cardio limits so you can be just like them.

Oh yeah, it would probably be important to note that you're talking about genetic capabilities that only 1:1,000,000 possess. But good arguement nonetheless.

1buffsob

[1buffsob]

Also, do you really consider olympic swimmers and Lance Armstrong as 'buff'? In shape, yes. But buff..........

1buffsob

[SwoleCat]

No point in even bothering.

~SC~

[1buffsob]

No point in even bothering.

~SC~

I know, I know. Do like the big cat and take the high road.

1buffsob

[Forkin Luzr]

Buff, I agree with your observation about compromise 100%. I just took issue with the "marathon running waif who has a bad diet" cardio stereotype.

I have friends who are much more into lifting than I, and at times they have wanted to shed a few fat pounds. After a month or two of 30 minutes at 65% they just weren't reaching their fat loss goals. Changing that to 60 minutes at 80% changed everything. Is it something they'll continue to do? Absolutely not. Did they burn some muscle in the process? Perhaps. Were they happier with the way they looked having shed a few % of body fat in the process. Yes.

Guys, I don't begrudge you your expertise. Truly. I don't have the mental discipline to lift for life the way some of you folks do. But I do lift. And I do a lot of Cardio, and I can tell you hard cardio, in the right context, is not a bad thing, and not mutually exclusive to a body builder's goal.

Obviously, competition is a completely different thing, so if one is asking about cardio towards Professional Body Building Competition, I'm not addressing that.

Anyway, sorry to have started such a flame, but at least it gave some fodder for the post.

[spittin' 'n cussin']

30 mins at 65% didnt work?
60 mins at 80% did? who can do that anyway?
try 45-60 mins at 70% dude, and u wont lose as much muscle