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traineo Community / Exercise & Training Tips / What is the fat burning zone and how do I find my target heart rate range?
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scott red handed
traineo Regular
Posts: 62
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 # Posted: 18 Jan 2007 17:34


Tish I'm with ya. Thing is, it is scientific. People that work harder get results faster.

Like I said before... Fat Burning Zone is a gimmicky name. That's all. If you want a higher ratio of fat burned off during exercise go nice and easy. If you want MORE fat burned off kick it up a notch. Screw ratios... I'll take the faster results thank you very much.

I've started doing interval training as of late and its been kicking my butt.
Chris Timberlake
traineo Newbie
Posts: 1
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 # Posted: 22 Jan 2007 08:36


Although i am a Newbie here, i agree with scott. Higher Intensity produces the best results. I used to weigh in at around 320LBS, at 6'2. Never done any sport in my life, and never ran more then a few blocks my entire life.

Walking at 4MPH provided me with a high heart rate (170 - 180), and anything above that gave me chest pains. By doing this everyday for about a few months, and getting sick with Pneumonia, all allowed me to drop to 260lbs. In a matter of 3 months. I never felt better then that. High Intensity has worked well for me. Now (even with stopping running for a few months, but riding my bike to work and back, up a steep 6% hill)

I can now run very fast, even if it is for brief times. I've even impressed my Army Recruiter, by running faster then she could. On the oliptical (SP?), i can run at around 12 - 16mph, for a few minutes. And on the treadmill at around 10+ mph.

For me, this is an incredible feat, many trainers have told me "Anything in high-intensity makes you burn muscle mass", Well, i can honestly say i have a six pack (in the fridge ;) ) I also have bigger arms, i catch 60 - 80lb boxes sliding down a flight and half of stairs at work. I feel better now then i did before, its easier for me to wake up in the morning, and get through the day. I feel energized, and better. I'm sorry, but 1lb a week just doesn't suit me, i like pushing my body to the rigid edge. I'm done with the 320lb caffine addict, that suffered from Heart Stunning. I've come to welcome the high intensity.

I guess what i'm trying to say is that for me, High Intesity is the only way to be! I love it, now if i can just drop 40 more lbs. I seemed to have bottomed out at 260 . .
julsies g
traineo Newbie
Posts: 8
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 # Posted: 22 Jan 2007 11:24


I think one thing that people here haven't mentioned is the sheer amount of calories that you burn by working your body harder. Most likely if you run or do the elliptical for the same amount of time in the aerobic zone vs the fat burning zone - you are going to burn more calories (usually a significant amount more).

Someone's post early on described it perfectly - you might burn a higher percentage of fat - but when you get down to the total amount of fat you burn - you burn much more by working out at your aerobic zone for the same amount of time.

I understand what Nathan is saying about burning protein - but having more muscle = burning more calories while at rest - and athletes with lots of muscle don't train in the fat burning zone.

I think to myself... why not work hard, build muscle, challenge myself, strengthen my heart and get healthier in more ways than just having less fat.

If you can do it, I suggest that you do. Unless you are very overweight or have a medical issue, I feel that the whole idea of working out in the low end of the fat burning zone is the equivalent to the idea that you can take a pill and magically get slim. For some, it's the mentality of doing the least amount of work to achieve results. I think that if you are working out and not sweating and are able carry on a conversation easily - you are not working hard enough.
scott red handed
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Posts: 62
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 # Posted: 22 Jan 2007 16:34


Julia that was my post earlier and I couldnt agree with you more. You've hit it right on the head.

The big thing that people are also missing when it comes to this is how you eat and when you eat it.

This single element alone will dictate what and how it is going to be burned off. Any variation of cardio (high, low, sideways, hehe) is going to be affected by the food you put in your body before and after you perform it. Especially in regards to muscle loss.

Read any sports and fitness magazine, talk to your doctor, ask a trainer... unless you have health issues or are physically unable to perform it... NONE OF THEM WILL RECOMMEND WALKING OR LOW HEART RATE AS THE BEST MODE OF WEIGHT LOSS AND ESPECIALLY NOT FITNESS. COUNT WITH ME FOLKS... NONE.


Fredrik Haan
traineo Newbie
Posts: 15
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 # Posted: 3 Feb 2007 01:03


Kelsey made me understand what is happening, and it is happening faster than I had previously understood. Muscle mass increases in weight much faster than the fat loses weight (does that make sense?). I have been what I would call "damn good" for three weeks but my weight-loss stopped after 10 days. After seeing Kelseys post I realize that I have lost quite a bit of fat and gained quite a bit of muscle. To all of you out there wondering what the h*ll is happening, and why you aren't shedding any pound any longer - I hope that is the explanation for you too. Keep it up and good luck!
Alissa Bush
traineo Newbie
Posts: 9
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 # Posted: 18 Feb 2007 11:02 - Edited by: alissa120


Quoting: scottredhanded
It is recommended for people that are obese, have a physical ailment, sports injury, heart problems, etc.



Ok huge question:

I am definetly obese right now: five foot two and 197 lbs!... but I LOVE the intensity of interval training! I run on the eliptical so as not to put added stress on my joints. My resting heart beat is 68. (Don't know if that's good or not) I don't know what it gets up to when I run because I have not checked it, but I definetely don't feel like I'm dying... I just feel like I am pushing myself real hard. I love the high of pushing myself that hard! On a final note, before I gained all this weight (about 3 years ago) I used to run 3-4 miles a day.

So maybe this is a question I should ask my doctor but do you all think I should not be doing interval training??? If not, why, what kinds of problems would it cause?
scott red handed
traineo Regular
Posts: 62
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 # Posted: 19 Feb 2007 00:15


alissa,
absolutely, 1000000% continue interval training.

everyone i've talked to that has been fit at one point and used to exercise regulary seems to be somewhat more familiar with "pushing thru the pain". i hate to sound crude, but you probably suffer from whats known as "skinny person stuck in a fat persons body". all that means, is being fat does NOT necessarily mean you are out of shape. it means your body has more fat stored than the average amount. the size and strength of your muscles has nothing to do with the amount of fat on your person.

what i mean by its meant for obese people, is that normally, when an obese person begins an exercise regiment they are unable to run 3-5 miles without stopping. however, we all know its time spent NOT distance traversed. so for them, keeping a lower intensity allows them to complete the time required for them to complete their workout.

if you can complete your workout at full blown intensity, DO IT, DO IT, DO IT!!!!!! you will slim faster then anyone you see trying low intensity.

remember, if you can push it without hurting or overexerting yourself (to a bad degree) than do it!!!!

if you feel chest pains, faint, see stars, probably time to slow it down a bit.
work as hard as you can for the necessary time needed to complete your cardio. you will thank yourself for it.
Trevor Capon
traineo Newbie
Posts: 1
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 # Posted: 28 Feb 2007 17:48


Sorry Nathan, Scott is correct. See below:

Myth #2: You have to do your cardio in your "fat burning zone".

Again, nonsense.

While you might burn a larger proportion of total calories as fat when you exercise in your fat burning zone, you burn fewer calories overall by exercising at such a low intensity.

When you increase your workout intensity and get out of your so-called "fat burning zone", you burn more total calories, and as a result, more fat.

In addition, the "fat burning zone" training doesn't put "turbulence" on your muscles...so you don't burn many calories in the post-exercise time period. But with interval training, you burn a significant amount of calories for hours after training, and that leads to more fat loss.

I've worked with hundreds of people that have avoided the fat burning zone while still managing to lose dozens of pounds of fat. The "fat burning zone" is one of the biggest fitness myths of all time.
Denis dhekaier
traineo Newbie
Posts: 5
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 # Posted: 10 Mar 2007 11:31


I’ve created with professional coach mp3 workouts including HRmax Test, interval Training and compiled music for Runs of an hour or more…
These mp3s could help you reach your goals.
Come and see for yourself! http://blog.jiwok.com/en
C4G R.
traineo Newbie
Posts: 9
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 # Posted: 20 Mar 2007 03:23


Quoting: nickatbristol
the extra weight you are carrying around will contribute to your heart beating faster than normal --> think of it as a good thing, it means you don't have to work quite as hard to get to your target heart rate


That is definately a positive note, but I notice that when karate training gets intense...I feel like I am gasping for air-as if I can't get enough for what my body is needing at the time. Is this bad, or is this because I am just out of shape? Will this subside with more practice? I am over 100 pounds over-wieght, I am not HUGE but I am not small either and I just started karate training as a fun way to get into shape and loose wieght. Other exercising "programs" bore me with a quickness....even walking can get boring for me.

Thanks!
John Stephens
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Posts: 57
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 # Posted: 29 Mar 2007 22:51


Quoting: scottredhanded
Any doctor, trainer, athlete, etc. would never, ever, recommend you work in the fat burning zone if you didn't have to. To lose weight or otherwise.

Why? You ask. Because the fat burning zone gives you virtually no other benefit than just that... burning fat. The results in physical improvement will be marginal. With cardio, you not only increase your cardiovascular system but you are burning a whole lot of fat too. This means more endurance, more tone, and less fat. It also carries the big benefits of reducing stress, making you sleep better, more energy, increasing your sex drive (not to mention other proven sexual benefits) etc. These are not benefits easily achievable simply by walking for 30 minutes in a day.

There is also a bigger percentage of people that reach weight loss plateaus much earlier than when using high intensity, while only using the fat burning zone. (Those last 10lbs can be a pain...)

The benefits of high intensity cardio outweigh the benefits of the fat burning zone.

Now, does that mean that the fat burning zone is inferior or superior? No. Not at all. Just realize what the 2 accomplish. If you simply want to lose weight and are not to concerned with any additional benefits than just do the fat burning zone.

Remember though that everybodys bodies are different and respond differently to different exercises.

Don't be lazy! If you can squeeze in some high intensity cardio DO IT! Your body will love you for it. You'll come away with a sense of accomplishment and feel invigorated.


couldn't agree more. I've lost 193lbs in 8 months because i've basically been in boost camp mode. If you have the ability to workout in cardio range do it. I've increase my LBM to 194lbs and im carrying 52lbs of pure muscle on my frame. I'm shooting for 10% body fat btw. Currently im like 24-25%.

I was 445lbs and have severe asthma. Now my asthma is gone and I can run for several miles without feeling winded. Why? I work. Put up or shut up. Soo many people don't wanna really do the work and then they get lack luster results.

If you weight isint coming off as fast as you would like kick up you're workouts...or don't eat as much. its not brain surgery. I eat 5-6 meals a day and take in clean carbs and protein. I've been able to seriously maintain and keep my muscle while loosing the fat and i've never worked out in the fat burning zone ever.

My average heart rate for a 1.5hr workout is in the 160's and I hit sometimes 180 during my runs.

Bottem line. There is no easy way around it. You gotta kill it! So by god go kill it.
John Stephens
traineo Regular
Posts: 57
Post History
 # Posted: 29 Mar 2007 23:02


Quoting: game64
Although i am a Newbie here, i agree with scott. Higher Intensity produces the best results. I used to weigh in at around 320LBS, at 6'2. Never done any sport in my life, and never ran more then a few blocks my entire life.

Walking at 4MPH provided me with a high heart rate (170 - 180), and anything above that gave me chest pains. By doing this everyday for about a few months, and getting sick with Pneumonia, all allowed me to drop to 260lbs. In a matter of 3 months. I never felt better then that. High Intensity has worked well for me. Now (even with stopping running for a few months, but riding my bike to work and back, up a steep 6% hill)

I can now run very fast, even if it is for brief times. I've even impressed my Army Recruiter, by running faster then she could. On the oliptical (SP?), i can run at around 12 - 16mph, for a few minutes. And on the treadmill at around 10+ mph.

For me, this is an incredible feat, many trainers have told me "Anything in high-intensity makes you burn muscle mass", Well, i can honestly say i have a six pack (in the fridge ;) ) I also have bigger arms, i catch 60 - 80lb boxes sliding down a flight and half of stairs at work. I feel better now then i did before, its easier for me to wake up in the morning, and get through the day. I feel energized, and better. I'm sorry, but 1lb a week just doesn't suit me, i like pushing my body to the rigid edge. I'm done with the 320lb caffine addict, that suffered from Heart Stunning. I've come to welcome the high intensity.

I guess what i'm trying to say is that for me, High Intesity is the only way to be! I love it, now if i can just drop 40 more lbs. I seemed to have bottomed out at 260 . .


absolutely! I was 445 and 58% body fat. I've toned up in soo many area's over the past 8 months. my legs and arms are bulging out. While i still have gut im loosing that fast too. I've gone from a 58-60inch waist to a 38-40inch waist. Soon i'll be a 32-34inch waist.

bottem line. I was tired of not being able to get up the stairs. I was tired of being tired and outta breathe. I'll take the faster results with better muscle toning thankyou very much.

screw fat burning zone. If you want the best results. You gotta kill it.
j c
traineo Regular
Posts: 40
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 # Posted: 4 Apr 2007 22:49


Best program is one you can stick with. Passionate opinions are great, but other people should try both to see what they can stick with. I tried the Body For Life HIIT stuff twice and fizzled out after a couple weeks. I hate putting in that much effort in my cardio. I'm lazy and out of shape, so be it.

But I've found I can consistently hang out in the fat burning zone for an hour and half while watching my video ipod. It's even something I look forward to every day since its the only tv I watch.

I know its not helping me get my cardiovascular system in shape as fast (eventually maybe) and aren't losing calories after my workout but I'm burning 1000 calories a day thats enough. I save my effort for weight training days where I really do push myself as hard as I can. Cardio days are my "days off"
John Stephens
traineo Regular
Posts: 57
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 # Posted: 6 Apr 2007 00:28


Quoting: anamanaman
Best program is one you can stick with. Passionate opinions are great, but other people should try both to see what they can stick with. I tried the Body For Life HIIT stuff twice and fizzled out after a couple weeks. I hate putting in that much effort in my cardio. I'm lazy and out of shape, so be it.

But I've found I can consistently hang out in the fat burning zone for an hour and half while watching my video ipod. It's even something I look forward to every day since its the only tv I watch.

I know its not helping me get my cardiovascular system in shape as fast (eventually maybe) and aren't losing calories after my workout but I'm burning 1000 calories a day thats enough. I save my effort for weight training days where I really do push myself as hard as I can. Cardio days are my "days off"


Sounds like you have a entire new program ontop of cardio. All of the stuff above is for the couch potatoes that spend 1hr at the gym 2-3 days a week and stay in the fat burning zone the entire time thinking they are really making a difference and going to see results.

I highly doubt you fit into that category.
Amber B
traineo Regular
Posts: 51
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 # Posted: 8 Jun 2007 19:33


ive been going to the gym oh most seven says a week my fat zone heart rate is 129 beats per min i cant do that im always around the 140ish range.... sometimes i get really fast and its 180ish.....
john walker
traineo Newbie
Posts: 14
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 # Posted: 14 Aug 2007 17:31


Hi all,

I haven't read all, cause there is really too much to read for the time I have.

Regarding the best FC range, I remember having read that:

Let the R = The Heart frequency while resting, just after wake up
And M = The Max heart frequency (220-age is the approx).

The W = Workout heart frequency (fat burning frequency) range is:

Wmin = R + (M-R) * 60% = R*40% + M*60%
Wmax = R + (M-R) * 70% = R*30% + M*70%

Example

R = 60 bpm
M = 180 bpm

Wmin = 60*0.4 + 180 * 0.6 = 24 + 108 = 132 bpm
Wmax = 60*0.3 + 180 * 0.7 = 18 + 126 = 144 bpm

In this case, the range P in percent is:

Pmin = 100 * (Wmin/M) = 100 * (132/180) = 73 % (rounded)
Pmax = 100 * (Wmax/M) = 100 * (144/180) = 80 %


A R is somehow proportional to the shape, this formula make sense.

I'm not an expert, but if somebody can confirm it would be great.

Now the rpm or speed is not a target.

Personally, I'm cycling as follow:

I
^
5| * * * * *
3| ** ** ** ** **
1| **** **** **** **** ****
-----------------------------------------> t[min]
0 60
I = Intensity
t = time

One start horizontally is in my case of 3min 45 sec.

I had chooses the intensity in order to work in the 70-80% zone.
for I=1, bpm => 70% (around 75Watts)
for I=3, bpm => 75% around 100Watts)
for I=5, bpm => 80% around 150Watts)

Typically, this just consist on cycling constantly at 80rpm.

Very easy exercise, so burning only 671 kcal (accordingly to the watch) or 783 kcal (accordingly to the bicycle). Easy also to do 1h morning and 1h at night so an average 1400kcal/d

Cheers,

J.
Minu ~
The Master
Posts: 2583
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 # Posted: 7 Sep 2007 13:25 - Edited by: Minu


I must confess, that the abundance of math here is not my bag, heheh... I just tend to go by how I feel during a workout, and push when I'm able.

I have a resting heart rate of 54bpm, I work out usually for 50 mins. to an hour, 6 days a week.

My workouts used to consist of power-walking/jogging intervals, or the same on an elliptical, but after trying some HIIT style, I shall never look back.

EG: Today I spent the last 20 minutes of my hour along side the river going full tilt in 6-8 second bursts, followed by about a minute in between of recouping and IT FELT GREAT.

Even better, my newly deaf dog GOT IT right away. I had wondered if this new way of moving would confuse him and that perhaps he might get all excited and trip me up, but no, he rocked. And really, it falls in line with how dogs usually play, in bursts, so right ON, 'cause it's quite fun to share the experience with him.

I got home, stretched, drank some H20, ate some lean/preservative-free turkey breast lunch meat, and here I sit, (after showering ; ), MOST pleased with how I spent that hour.

It's such a rush to really RUN like that.

Time for more water.

Bon Weekend, All,
Something Dark Side
Fitness Guru
Posts: 516
Post History
 # Posted: 14 Dec 2007 04:29


Ok well this is strange... I read the first post and tried what it said.

My resting heart rate right now sitting on the computer is 96 :O Wow thats really bad.

Anyway im 18 so my MHR is 220.

I did 202 x .60 (60%) = 121.2 so I guess thats my target zone when I work out.

My heart rate range is 202 - 96 = 106. Is that really bad? And what is the heart range used for?


Im suprised that you only need to warm up 10 minutes, and then if you work at 60-80% of MHR you can loose weight :O woah! Is that true? Seriously? lol I thought you needed to work alot harder. Though I would prefer to do HIIT considering research shows its better.... but I can do that in due time when Im alot fitter


scott red handed
traineo Regular
Posts: 62
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 # Posted: 14 Dec 2007 17:28


Sian,
The best way to gauge your resting heart rate is RIGHT when you wake up. I wouldnt worry about you heart rate when taken at the computer.

All the heart rate range is used for is determining the intensity of your workout. I truly recommend working at a higher intensity (see my previous post in this thread) to get the best results.

However, I have been going into more interval training lately which is super high intensity down to low and back. I love it.
Minu ~
The Master
Posts: 2583
Post History
 # Posted: 14 Dec 2007 21:26 - Edited by: Minu


Indeed, as I think I've noted somewhere before in another thread, resting heart rates should be taken while still in bed in the am.

Our heartrates during the day are most always higher than the morning readouts, for eg, just to be scientific, I have my monitor on right now, and it's 9:24pm. It shows my heart beating between 59 and 64 bpms. In bed in the morning, nowadays it's usually at around 46. So don't worry about yours being higher than the morning readouts Sian, that's normal.

That said, 96bpms, for your age is not optimal, and that is a great reason to keep up the cardio work. Losing weight is a great reason too of course, but getting that heart happy is paramount.

Like I noted in that other thread, Sian, it'll be neat to compare your readings in say a couple months, after you've been, (hopefully), working out regularly.

I dig interval work too. I couldn't imagine going back to the so called, "fat burning" levels ever again.

Lil by lil and all that jazz.
Something Dark Side
Fitness Guru
Posts: 516
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 # Posted: 14 Dec 2007 22:15


Ok well i'll try and work at a higher intensity.

As for the heart rate when I wake up... well I will need to take that. What happens if it's really low? Apparently my partner says that I breathe alot slower than he does during sleep, and he's 24 and pretty slim and could run pretty far


Minu ~
The Master
Posts: 2583
Post History
 # Posted: 14 Dec 2007 22:19


It'll be what it is, and you'll go from there.

Enjoy the weekend,
Minu ~
The Master
Posts: 2583
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 # Posted: 14 Dec 2007 22:23


Quoting: sianlee
Apparently my partner says that I breathe alot slower than he does during sleep,


How would he know that? Does he record you two sleeping?


scott red handed
traineo Regular
Posts: 62
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 # Posted: 14 Dec 2007 22:34


sian,
if you want to heart rate training make sure you get a heart rate monitor. beware the frills and gimmicks on those things too.

minu... i like the way you think!
Something Dark Side
Fitness Guru
Posts: 516
Post History
 # Posted: 14 Dec 2007 22:58


Quoting: Minu
How would he know that? Does he record you two sleeping?



Lol. No just when you're laying there you can tell if someone breathes more frequently than you do I guess.


I have a HR monitor, I brought one the other week. I've posted on other topics about it to see if it's actually working properly. And lets just say it does it's job I suppose. Its not one of those great polar ones, but I guess it's ok.


scott red handed
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Posts: 62
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 # Posted: 14 Dec 2007 23:01


as long as it shows your heart rate in real time you should be set!
R Hicks
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Posts: 28
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 # Posted: 18 Dec 2007 20:56 - Edited by: M3ta7h3ad


im about 19 stone and 23 years old.

Did 6.3km on a cross-trainer yesterday and pretty much for the entire 30 minutes, my heart rate was 185+ for the entire session, at some points hitting 194.

Stepping onto the machine and first reading was 140.

How on earth one who is overweight can move and keep their heart rate down under 140 I'm completely stumped.

Resting HR whilst lying on a hospital gurney waiting for an operation so not exactly the least stressful time, was 64bpm
scott red handed
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Posts: 62
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 # Posted: 18 Dec 2007 22:11


Richard,
Thats a high heart rate! I can't get my heart rate up to 140 without warming up and exercising for a bit first. You're resting heart rate should be lower than 140 even during the middle of the day.

It's hard at first to keep your heart rate down, but thats the whole point. The more in shape you get, the better your body performs without your heart racing. In essence, you're right on track.

Do the distance measure/HR every week, month, or however often you like to measure your progress to see if your improving.
Minu ~
The Master
Posts: 2583
Post History
 # Posted: 18 Dec 2007 22:29 - Edited by: Minu


Quoting: M3ta7h3ad
Did 6.3km on a cross-trainer yesterday and pretty much for the entire 30 minutes, my heart rate was 185+ for the entire session, at some points hitting 194.

Stepping onto the machine and first reading was 140.


Sounds like it might be the cross trainer that's outta whack. Perhaps it's time to invest in a strap on---------heart rate monitor that is...



Minu ~
The Master
Posts: 2583
Post History
 # Posted: 18 Dec 2007 22:43


I wanted to add that my elliptical machine usually reads from 10 to a whopping 50 beats under, (this is when compared to my monitor's readout, as well as a manual pulse take).

Then there was that irksome day it read 210, which unto itself, for a split-second almost GAVE me cardiac issues...
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