Target Heart Rate, Training Zones, & Weight Loss

[lawstudent007]

I've always been big on cardio and have recently hit a plateau. It never crossed my mind to look at my heart rate while exercising. Now that I've done more research, I've noticed that I usually only exercise at my maximum (Red Line) heart rate, which is less ideal for my particular goals (i.e. maximum fat loss). I always wondered how I lost more fat taking daily long walks (5miles, normal pace) then when I did cardio at the gym....

Anyhow, I thought I'd share some if the info and links. Everyone, feel free to chime in.


TRAINING ZONES

Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate:
The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate:
This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate:
The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate:
Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

Sources:

Target Heart Rate & Specific Training Zone Info:
http://www.thewalkingsite.com/thr.html

To Calculate your Training Zone Range (more accurate):
http://www.sportfit.com/sportfitglos...bic_krvnn.html

[thenextcutler]

I never go above 120 bpm... this is from a bodybuilding mindset to prevent muscle loss

[eatrainrest]

peope are so consumed with strictly LI cardio... HIIT does serve a great purpose and IMO is more effective at shedding fat off than LI cardio... of course diet will dictate muscle loss or extreme amounts of high intensity prolonged cardio

[Guyr62]

Eatrainrest,

Could you explain how this works?

Thanks!

[peteroy01]

law good post!

[eatrainrest]

Could you explain how this works?