optimum target heart rate for fat-loss?

[ascendant]

just wondering what percentage of your max hr you guys feel burns calories the most efficiently while minimizing risk of muscle protein breakdown? personally, i usually do about 70% of my max hr which is about 137-142bpm.

if anyone has any studies indicating what is an optimal range to be in, i'd appreciate it.

[need2bhuge]

I don't have any studies but 70-75% sounds right! I have heard that a good measure is that you should be able to carry on a conversation while running, if you can't you are pushing to hard!

[Anabolios]

mine is about 130

[InsaneInTheMembrane]

I always remember the rule of thumb being

[220 - (your age)] x 65% (to 75%)

so, if u r 25, then your target HR for fat loss is between :

[220 - 25] x 0.65 = 127 and
[220 - 25] x 0.75 = 146

hope it helps,
cheers

[Ufa]

just wondering what percentage of your max hr you guys feel burns calories the most efficiently while minimizing risk of muscle protein breakdown? personally, i usually do about 70% of my max hr which is about 137-142bpm.

if anyone has any studies indicating what is an optimal range to be in, i'd appreciate it.

I would take 220 minus your age = (x) times 80% If you are in good shape
more, if lots of body fat less.