Question about fat burning zone and heart rate monitor

Dodger

Dodger

Dodger

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17 Apr 2007
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Hey, before I start, FYI:

Age: 21
Height 5' 5"
Weight: 158 lbs
Goals: Fat loss, muscle definition for each major muscle group
Training: Aim to do 5 days cardio (45 minutes everyday, with a weights session every day focused on one body part only). I am open to recommendations here.
Diet: I can come onto this later if need be

*This is a different post from the bulk routine that was posted by my brother on this account :)

I've invested in a Polar F6 Heart Rate Monitor which is great. My aim is to burn excess FAT. Therefore, I've been training in my fat burning zone (220-199/100*65). So, during my cardio sessions, in order for me to burn fat, I need to have a heart rate of approximately 130-150 (65-75% of HR). However, yesterday, I was at the gym on the treadmill, gradient of 3.5, speed of 8.5, was going for 30 minutes or so. This was too easy but my heart rate showed as being 90% of my maximum. Is this correct? I then slowed down to walking pace (speed of 4.5). Heart rate was now 75% ish but it felt like I was doing nothing e.g. not sweating but working at my fat burning zone.

Should I continue to work at my fat burning zone e.g. walking pace on a treadmill or participate in something a little more intensive such as (2 minutes jog, 1 minute medium sprint). Also, is it a good idea to train one body part per day and then do cardio afterwards for 45 minutes or, would another split be better for me? Please let me know your thoughts.
 
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To be honest i would ignore this fat burning zone theory. Whilst it may be correct that the percentage of fat burned in that zone compared to carbs is higher, you have to work out in that zone for several times longer. Just train normally - the fat will come off more quickly. Depending on your current level of fitness, i would build up to 5 days rather than start off at full pelt.
 
JoeMama said:
To be honest i would ignore this fat burning zone theory. Whilst it may be correct that the percentage of fat burned in that zone compared to carbs is higher, you have to work out in that zone for several times longer. Just train normally - the fat will come off more quickly. Depending on your current level of fitness, i would build up to 5 days rather than start off at full pelt.
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Thanks Joe for the reply. Yes, I think I will just train normally as training at 65% in fat burning zone feels like im doing nothing :). If anyone else has anything to add to this thread, it would be appreciated.
 
For me training at low effort is essential for recovery, regardless of how little effort I feel I'm putting in. 5 x 45 min cardio sessions will take it's toll one way or another if you go for it every session.

Your heart rate being close to max with with little effort suggests something is wrong. How're you measuring HR?

Also, I don't really understand your HR calculation. Using calculations based on HR reserve is a better approach if you are training to heart rate.
 
I'm using the Polar F6 Heart Rate Monitor to get a reading of my heart rate. Are you able to elaborate a little on the HR reserve approach?
 
You need your resting heart rate (Hr) and max heart rate (Hm) heart rate reserve is Hm-Hr. To work out at 60% effort take 60% of heart rate reserve and add it to your resting heart rate.

Getting Hr and Hm correct is important. 220-age can be way off for Hm and Hr needs to be taken at rest i.e. lie down for 15 mins or so and see what it is.

The polar unit, although coded can still be susceptible to interference from other HRM's and could explain the high reading, also a bad contact between the cheststrap and skin (especially if skin is dry) can lead to innacurate readings. I have to use a conductive gel during winter to ensure a good contact as my skin is dry when cold.
 
firstborn said:
You need your resting heart rate (Hr) and max heart rate (Hm) heart rate reserve is Hm-Hr. To work out at 60% effort take 60% of heart rate reserve and add it to your resting heart rate.

Getting Hr and Hm correct is important. 220-age can be way off for Hm and Hr needs to be taken at rest i.e. lie down for 15 mins or so and see what it is.

The polar unit, although coded can still be susceptible to interference from other HRM's and could explain the high reading, also a bad contact between the cheststrap and skin (especially if skin is dry) can lead to innacurate readings. I have to use a conductive gel during winter to ensure a good contact as my skin is dry when cold.
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Thanks for clearing this up. My resting heart rate is around 75-80. Will check tomorrow to see my maximum heart rate.
 
I wouldn't worry to much about fat burning zones. Monitoring heart rate is a great way of monitoring effort and fitness levels, but as a 'fat burning' guide its relatively useless.

Remember that beta-oxidation (the use of fat for fuel during exercise) isn't a particularly efficient system, and the majority of fat is used by the body to supply energy during sleep and whilst at rest. Diet will affect weight loss far more than maintaining a certain heart rate.

Build a base level of fitness. Then start implimenting more rigerous resistance routines. Move onto high intensity intervals, plyometrics and circuits, and you'll be lithe as a lithe thing in a few short months.

Ant :cool:
 
WantoN said:
I wouldn't worry to much about fat burning zones. Monitoring heart rate is a great way of monitoring effort and fitness levels, but as a 'fat burning' guide its relatively useless.

Remember that beta-oxidation (the use of fat for fuel during exercise) isn't a particularly efficient system, and the majority of fat is used by the body to supply energy during sleep and whilst at rest. Diet will affect weight loss far more than maintaining a certain heart rate.

Build a base level of fitness. Then start implimenting more rigerous resistance routines. Move onto high intensity intervals, plyometrics and circuits, and you'll be lithe as a lithe thing in a few short months.

Ant :cool:
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Yep, thats the way i'm going. I think I will post my pictures tonight. Then hopefully I will post another picture in say 6 weeks time :-)
 
Dodger said:
Yep, thats the way i'm going. I think I will post my pictures tonight. Then hopefully I will post another picture in say 6 weeks time :-)
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Brilliant idea mate. Taking photos and measurements is a great way to monitor progress and stay motivated. Looking forward to your progress reports :)

Ant :cool:
 
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