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Subject:
Target Heart Rate and weight loss?
Category: Health > Fitness and Nutrition Asked by: ericbop1-ga List Price: $2.00 |
Posted:
03 Aug 2004 07:47 PDT
Expires: 02 Sep 2004 07:47 PDT Question ID: 382921 |
I'm confused by the way the range for Target Heart Rates is labeled. On the treadmill I use, the range extends from "below target heart rate" to "weight loss" to "cardiovascular training" to "above target heart rate." Often I find that I have to hold myself back/slow down in order to keep my target heart rate in the middle, "weight loss" range, since my ultimate goal is to burn fat and lose weight. I worry that even though I can comfortably jog faster, I would be increasing my heart rate past the "weight loss" range and into the "cardio" range. Does reaching these upper limits of the target heart rate nullify or reverse the weight loss effects of excercise at a lower heart rate, or does it simply add a cardiovascular benefit to the weight loss, and by burning more calories, actually increase my weight loss potential? In a nutshell, can I run at my full (safe) potential, or should I slow down to lose more weight? |
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There is no answer at this time. |
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Subject:
Re: Target Heart Rate and weight loss?
From: purkinje-ga on 03 Aug 2004 09:18 PDT |
Good question. The short answer is that you will actually lose more weight by running faster. A common misconception stems from the following facts: the proportion of fat burned substantially increases after 10 minutes of excercise. After about twenty minutes of excercise, 80-90% of your energy comes from burning fat. (You should maintain 60-90% of your maximal heart rate while excercising; your maximal heart rate is 220 minus your age in years). So, people think that if you are doing strenuous excercise, e.g., something like the 800m, which takes less than two minutes for athletes, that it will burn mostly sugar, not fat. This is true for the duration of the race. However, after the strenuous excercise, the metabolism of fat will also be increased. In fact, the majority of our energy used while sitting in front of this computer, walking around, etc., is from fat, not sugar. Therefore, if you run for 10-20 minutes or more, you will definitely burn more fat by running faster and getting winded. If you jog slowly for the same amount of time, the percentage of your energy that comes from fat will be increased, but it will not be more fat burned overall. |
Subject:
Re: Target Heart Rate and weight loss?
From: omegabane-ga on 12 Jul 2005 13:08 PDT |
Actually, purkinje's answer is not quite accurate. While it is true that you will burn more CALORIES working out harder with a faster heart rate, it is not the case that you will burn more fat. When the heart rate increses to the "cardiovascular range," you are burning far more carbohyrates than fat. Carbs are actually a very good source of energy for the body and they break down easily into glucose which feeds the brain. Since fat does not provide sufficient energy to the body, when you increase your heart rate too much, carbohydrates become the primary fuel. Again, this will lead to more calories being burned, but you will burn less fat. This is particularly a problem if you are on a low to no carb diet, because maintaining a high heart rate will cause your body to break down muscle INSTEAD OF FAT! Since muscle weighs more than fat, you will actually notice substantial weight loss, but this is not the result of losing fat cells. So be very cautious in how you choose to work out. |
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