Heart rate training/fat burning

Buffman · 3 Jun 2010 at 18:41

Ok just attempted HIIT again today after my weights session, and I seem to fail to get above my heart above ~170bpm, if my theoretical limit is 220-age =202 and I'm attempting to get 90% max I should be able to get to 180bpm but this seems impossible?

If it helps my resting heart rate is ~46bpm? (Possibly lower now Ive been doing a lot of intervals?)

Heres a trace of todays heart rate:

I also seem to able to run at ~150-160 bpm (I think I'll have to test these figures though) for about ~40mins, is that a better way to burn fat?

Uriel · 3 Jun 2010 at 23:31

220 minus age is an approximation. I'm 30 and my stress tested max a couple of years ago was 215. I rarely go above 180 in day to day training though.

Edit: From what I've read - actual maximum heart rate is frequently up to 25 beats different in either direction from the 220-age formula.

Generally if you run harder, you burn more fat. This happens despite less intensive training burning a higher percentage of fat. Simply - although the percentage fat burned decreases at higher intensity, the overall amount of energy used is greater. For example 60% of 100 calories is greater than 80% of 70 calories.

Matutu · 4 Jun 2010 at 10:26

Craig,

Sorry but do you mind telling me what Hardware your using to monitor your heart rate?, i like the idea of the graphs my Polar FT7 only gives a average/max HR.

Thanks a lot.

Buffman · 4 Jun 2010 at 11:14

Matutu said:
Craig,

Sorry but do you mind telling me what Hardware your using to monitor your heart rate?, i like the idea of the graphs my Polar FT7 only gives a average/max HR.

Thanks a lot.

Garmin forerunner f50 + Heart rate monitor + ant usb stick
was £35 when I bought it.

Uriel said:
220 minus age is an approximation. I'm 30 and my stress tested max a couple of years ago was 215. I rarely go above 180 in day to day training though.

Edit: From what I've read - actual maximum heart rate is frequently up to 25 beats different in either direction from the 220-age formula.

That would probably explain it, is there any way to work out your max?

firstborn · 4 Jun 2010 at 11:49

The Craig said:
That would probably explain it, is there any way to work out your max?

Maximal treadmill test is one - run till you drop on a treadmill who's incline/speed increases every few minutes.

I've done two in labs where the treadmill speed is increased until just before lactate threshold and then incline is gradually increase till i dropped. It aint pretty and hurts like hell!

You can get clos'ish to true HR max by hill intervals etc., you probably wouldn't run up and down a hill in the open until you collapse, cos you'd look a right tit!

Rosbif · 4 Jun 2010 at 12:05

For what my 2p is worth your rest intervals are way too long.

etom · 4 Jun 2010 at 12:06

why is knowing what your heart rate is hitting 90% so important, just run up and down hills like fb says

put in 100% effort and run til you collapse will hit your 90% target that way and not have to worry about mega sad number crunching over a bit of phyis.

Mr Jack · 4 Jun 2010 at 17:54

As other's suggest, instead of doing intervals just try to do it as hard as you possibly can until you're incapable of actually doing it.

Mr Jack · 4 Jun 2010 at 17:57

Also, see Wikipedia, and consider using a different formula. 220-age is a pretty poor estimate.

WantoN · 5 Jun 2010 at 09:17

The Craig said:
Ok just attempted HIIT again today after my weights session, and I seem to fail to get above my heart above ~170bpm, if my theoretical limit is 220-age =202 and I'm attempting to get 90% max I should be able to get to 180bpm but this seems impossible?

What do you expect?

You're performing one very glycogen inefficient routine and trying to attempt another one immediately afterwards, going for vo2max

Use Karvonen to estimate your heart rate. This webby is as good as any : http://www.sportfit.com/sportfitglossary/energetics_aerobic_krvnn.html
Do HIIT on a seperate day.

Fat burning during exercise is a pretty inefficient way of removing bodyfat unless you train for very prolonged perioids. The body likes to metabolise fat when activity levels are low, that's why BMR (Basal Metabolic Rate) raising exercises are effective, they increase your metabolism for 12-36 hours (ish).

Do heavy resistance, or do HIIT. Don't do both.

Shimples

Ant

Buffman · 5 Jun 2010 at 14:00

So I'd be better off doing 20 minutes of steady state cardio after running?
I've only been doing this after weights as I'm letting my shin heal so haven't been running.