65-70% max hr cardio fat burn???

[no47]

can someone explain 2 me why this burns fat better than if I do hard cardio... I workd out 45 mins yesterday on elliptical and kept hr between 122 and 129 and it seemd 2 easy to be burning fat... I just want to get the most fat burn out of cardio... Need 2 get bf% down before startn 1st ever cycle... Thanx


read max fat burn ... 220 - age x .65 - .70
I'm 35 years old...

[N2Deep]

Bump...

[Damienm05]

Because at that intensity, your body does not consider the situation dire enough to use carbohydrates, stored glycogen, or muscle as energy. It's simply easier to allow use stored body fat. As a certified trainer, that's all I know and all I've been taught - I can't break it down on a scientific level. I'm sure someone will.

[youngster26]

I agree I just started doing this type of cardio as well and it seems too easy to be doing anything, 60 min gets boring though

[scorpion62]

Check this thread mate http://www.weightlossforgood.co.uk/t...heart_rate.htm you can check this out to see if your heart rate is right or not http://exercise.about.com/cs/cardiow.../aa022601a.htm Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):

220 - 23 (age) = 197
197 - 65 (resting heart rate) = 132
132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2
85.8 + 65 (resting heart rate) = 150 112.2 + 65 (rhr) = 177
The target heart rate zone for this person would be 150 to 177

For this person to work in his 'fat burning' zone, he would need to stay around 150 beats per minute or lower. To work within his 'cardio' zone, he would need to work at 150 bpm or higher. This step-by-step article will help you learn more about finding your target heart
I put this in an other thread hope it helps

[baseline_9]

3 energy systems

Anerobic System

Uses glycogen (stored energy) with the abcence of oxygen(it does use oxygen but it requires more than the body can provide). AKA Lactic acid system or Glycolytic System. Lactic acid is a Bi product as the body uses glycogen and struggles to intake oxygen. Once all glycogen is used the body will go catabolic and start breaking muscle fiber down into amino acids for the body to use as energy. this system will last around 2 mins.


ATP System
The second energy system uses APT. This system uses APT stored within the muscle cell without glycogen or oxygen. Can be used for around 10 seconds so will be used alot in weight lifting and power sports


Aerobic System

Uses oxygen and Stored Bodyfat.


Burning fat comes down to Cals in V's Cals out, however if you are tryin to maintain muscle mass and burn a higher percentage of fat the aerobic system is probably your best bet.

Think like this, if your finding it hard to breathe (provide oxygen) and keep up the pace (build up of lactic acid) then you are goin from and aerobic zone into an Anerobic zone

[quarry206]

personally the best body fat percentage i have ever had i was running 3-5miles three times a week every morning on an empty stomach.

so keeping the heart rate up really high does pretty good i think.. but the big difference is you can do low intensity cardio longer per session then high intensity.