Target Heart Rate

[Rwy]

On fasted morning cardio.

About 5 years ago I did HIIT fasted 2 times and 2 times after works outs but that was in my lates 20's and I def could not get through the day and come work back out later on. I would be too shot.

[lucabratzi]

What's your question? What you're target heart rate should be? If so, knowing you're age and weight would help answer

[Rwy]

Yea what should my target heart rate be. I am 225 34

[Back In Black]

If your bodyfat is over 12 % you don't need to worry about a target heart rate, you just need to move and burn calories.

[Rwy]

A few ticks away from 12% hopefully will hit this by summer with 5 days fasted cardio every morning.

I am doing 30 minutes on eliptical. Should I bump to 45?

[Back In Black]

If you have time then yes. Even if I'm incorporating interval training I rarely do less than 40 mins.

[cj111]

Doesn't fat mobilization in the body really only kick in after 30 minutes anyways? I swear I read that somewhere.. don't quote me on it

[lucabratzi]

Doesn't fat mobilization in the body really only kick in after 30 minutes anyways? I swear I read that somewhere.. don't quote me on it

I've always figured this as true too. Not sure if it is but if ur not doing a min of 30 mins cardio then its a waste of time.

To the original poster, my ideal range for fat burning is approx 140-155 bpm to burn fat. I'm 27, 205lb @ approx 16%bf. I do it for 45 mins 5-6 days a week, fasted in the am. I would think yours is pretty similar.

[Back In Black]

You can start to mobilize fat cells almost immediately if your training is right. The beauty of Real HIIT cardio is that it will release fatty acids straight away. Ideally you will continue the cardio in order to burn those fatty acids else they will likely re-store themselves.

Low intensity steady state cardio is, IMO, a waste of time above 12% bodyfat. If you are really concerned that you body will start eating its own muscle to fuel cardio then 10 minutes of REAL HIIT followed by 30 mins of LIC will serve you better than LIC alone.

Muscle is the last thing that your body wants to eat if your bodyfat is high enough.

[Rwy]

I have always been big on Hiit but I am shot all day if I do it fasted in the morning.

[Back In Black]

I have always been big on Hiit but I am shot all day if I do it fasted in the morning.

10 minutes? 10-15 seconds each interval, 10 intervals only. 45-50 seconds rest inbetween.

[Rwy]

I was doing 20 minutes 1 minute warm up 1 minute cool down

1 minute at 7 mph 1 minute at 9 mph and 1 minute at 10.5-11

I lost a ton of weight like this 5 years ago but I cannot run like this anymore

[cj111]

I like HIIT on the stepper, or bike, easy on the joints
Might look like a fool going balls to the walls on the eliptical

[>Good Luck<]

I like HIIT on the stepper, or bike, easy on the joints
Might look like a fool going balls to the walls on the eliptical

There's one fool who does this at my gym. Many say he is honestly a simpleton but he go absolutely nutzo on the elliptical and then he will slow down by switching to one leg motion... Looks absolutely ridiculous

[Rwy]

i have no cartilidge in my knees anymore. Stairs are my enemy lol

[Rwy]

There's one fool who does this at my gym. Many say he is honestly a simpleton but he go absolutely nutzo on the elliptical and then he will slow down by switching to one leg motion... Looks absolutely ridiculous

I have to do the one leg motion sometimes bc my foot will fall asleep