What's The Ideal Heart Rate For Weight Loss?

[[old] brucedarby]

<br />I am doing one hour of cardio six days a week in an effort to lose weight (30 minutes on the ERG and 30 minutes on a treadmill). I try to keep my heart rate at 135 to 140. However, Polar's website recommends 120 for me for weight loss. Their formula is 220 -age (48) = 172 X 70%. <br /><br />My question is can I still expect to lose weight using a higher heart rate? I don't really want to go back to a slow and boring work out. <br /><br />Thanks, <br /><br />Bruce<br />

[[old] Steelhead]

My question is can I still expect to lose weight using a higher heart rate? <br />[/quote]<br /><br />Yes. Calories equals force times mass. If mass remains constant, then the greater the force (a higher heart rate as opposed to a lower heart rate (or running versus jogging versus walking) as a function of time (the longer you row for example the more force used, ceteris paribus)) the more calories expended.<br /><br />So don't be afraid to "kick it up a notch." <br /><br />Mike<br /><br />

[[old] Pete Marston]

Basically, the faster pace you go for the same time, the more calories you'll burn, the more weight you'll lose (all other things kept equal). So go at the fastest pace you can recover well from for your next session.<br /><br />Pete

[[old] tomhz]

<!--QuoteBegin-Pete Marston+Aug 6 2005, 09:33 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Pete Marston @ Aug 6 2005, 09:33 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Basically, the faster pace you go for the same time, the more calories you'll burn, the more weight you'll lose (all other things kept equal). So go at the fastest pace you can recover well from for your next session.<br /><br />Pete <br /> </td></tr></table><br /><br />The theory behind exercising at relative low heart when you primary goal is weight loss is twofold:<br /><br />1) you can row longer when exercising at low intensity. If you are not tired you might be challenged to do some more. Calorie burn is intensity times duration. For instance: the intensity during a full marathon is typically 10-20% less than during a half marathon, so total calorie burn is much higher for a full marathon.<br /><br />2) rowing at lower intensity helps to burn fat <u>during</u> the workout. At higher intensity you burn more glycogen and less fat. The glycogen supply is supplemented afterwards by burning fat during recovery. However, there is a risk of supplementing the glycogen supply by eating. <br /><br /><br />135-140 during 60min seems good to me for your age and weight reduction goal. <br /><br /><br />Tom

[[old] SpaCityBulldog]

take a look at <a href='http://www.briancalkins.com/HeartRate.htm' target='_blank'>Karvonen Heart Rate Calculator</a> for a different perspective on target rates.

[[old] brucedarby]

Tom ,<br /><br />Thanks, that's a well thought out response and very helpful for me. <br /><br />Bruce <br /><br /><!--QuoteBegin-tomhz+Aug 6 2005, 04:55 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(tomhz @ Aug 6 2005, 04:55 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Pete Marston+Aug 6 2005, 09:33 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Pete Marston @ Aug 6 2005, 09:33 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Basically, the faster pace you go for the same time, the more calories you'll burn, the more weight you'll lose (all other things kept equal). So go at the fastest pace you can recover well from for your next session.<br /><br />Pete <br /> </td></tr></table><br /><br />The theory behind exercising at relative low heart when you primary goal is weight loss is twofold:<br /><br />1) you can row longer when exercising at low intensity. If you are not tired you might be challenged to do some more. Calorie burn is intensity times duration. For instance: the intensity during a full marathon is typically 10-20% less than during a half marathon, so total calorie burn is much higher for a full marathon.<br /><br />2) rowing at lower intensity helps to burn fat <u>during</u> the workout. At higher intensity you burn more glycogen and less fat. The glycogen supply is supplemented afterwards by burning fat during recovery. However, there is a risk of supplementing the glycogen supply by eating. <br /><br /><br />135-140 during 60min seems good to me for your age and weight reduction goal. <br /><br /><br />Tom <br /> </td></tr></table><br />

[[old] brucedarby]

<!--QuoteBegin-SpaCityBulldog+Aug 6 2005, 05:24 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(SpaCityBulldog @ Aug 6 2005, 05:24 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->take a look at <a href='http://www.briancalkins.com/HeartRate.htm' target='_blank'>Karvonen Heart Rate Calculator</a> for a different perspective on target rates. <br /> </td></tr></table><br /><br />Great link! Thanks, I book marked it. <br /><br />Bruce <br />