cardio questions

[colinw]

So im 22yrs old and the whole 220-22=198*.60=118.8/119 for my most effective fat loss. Well I just got in from doing like 40min of bike ridding at any where from 115-130bpm, and honestly, felt like I was doing nothing. is there something im missing here?

[MuscleScience]

Yeah, the higher your heart rate the more your body is using sugar as an energy source as opposed to fat. It takes a relatively long time for fat to be converted to a useable energy source. Were as sugar can be converted very quickly to meet energy demands. The thinking is if your exercising at a high percentage of your max heart rate your predominatly burning sugar as an energy source. You still burn fat of course its just at a much lower rate per calorie used.

[MFT81]

plus you actually need to be at about 145-150, (I do 170-age)

Try doing intervals for both cardio endurance and fat loss, For me that means a semi-fast walk at around 4mph to a light jog at 5.5/6 mph

also I breath heavier and feel better doing cardio after weight training. Kinda like pre-fatigue for your heart/bdy fat.