samoan_muscle Posted September 28, 2006 Report Share Posted September 28, 2006 Hey guys,In your opinion, what is the optimum heart rate for fat-burning?Some say that 50 to 60% of your max HR is optimum for fat burning. For me that would be at around 110 - 120 BPM.Others say that 60 -70% of your max HR is best for fat burning putting me at around 135 - 145 BPM.Another fella I know reckons that 155BPM is the only way to burn fat. Quote Link to comment Share on other sites More sharing options...
waldo Posted September 28, 2006 Report Share Posted September 28, 2006 As an ex-cyclist I think I'm well qualified to answer this. I believe 60-70% is the ideal. Why?I call it LSD...not the acid, but long, slow distance. When getting the km's up before racing, and I'm talking 150-200km per ride, this is the intensity I would sit at. I would consume HUGE amounts of calories on a daily basis predominantly carbohydrates, as well as eating a small fortune of squeezy gel carb shot type things while riding. Sure I lost a heap of muscle in the years I rode, BUT ALSO DROPPED S**TLOADS OF BODYFAT to the point that people would comment on how gaunt I looked through the face.However, if you are doing cardio to lose fat while trying to maintain muscle, you should be dropping the intensity, I think this is universally agreed upon, but some still advocate High Intensity Interval Training.Whatever the intensity you decide upon, at low levels, 50-60% of Max Heart Rate, you will have to be out there for a decent length of time before you begin to eat into fat as a fuel for the cardio you are doing. Quote Link to comment Share on other sites More sharing options...
samoan_muscle Posted September 28, 2006 Author Report Share Posted September 28, 2006 I've read somewhere that in 60-70% zone - 85% of the total calories burned are fat calories. Your op?Recently I've been doing 2x 40min sessions (am/pm) at around 65% of MHR and consistently dropping a % of bf each week.This isn't fast enough however and from now on I'll be doing 2 x 60mins sessions (am/pm) at about 60% of MHR. I need to try and get to 1.5% drop of bf a week. Quote Link to comment Share on other sites More sharing options...
waldo Posted September 28, 2006 Report Share Posted September 28, 2006 I reckon that's a fair call. You obviously have to exhaust all glycogen in muscles and your liver before your body begins to burn the fat. In the morning on an empty stomach I believe it takes around 15 minutes of cardio befor you are utilising the fat. Try some L-Carnitine, it may help you accelerate the fat loss. Quote Link to comment Share on other sites More sharing options...
2guns Posted September 29, 2006 Report Share Posted September 29, 2006 waldo did u used to race? e.g. iron man etc? Quote Link to comment Share on other sites More sharing options...
waldo Posted September 29, 2006 Report Share Posted September 29, 2006 Did a lot of racing before my son was born. Spent a number of years doing 300+ kms per week, just cycling, no Triathlon. Absolutely love Cycling, is the best form of Cardio by a long shot. Very low impact, mentally it's brilliant for keeping a clear head, the only thing you have to be mindful of is idiots in cars.Running is a silly sport...translation I have short legs and am very slow. Quote Link to comment Share on other sites More sharing options...
2guns Posted September 29, 2006 Report Share Posted September 29, 2006 oh tru cool.yeah my step fathers into iron man and all tht shit, hes got a pretty mint bike aye Quote Link to comment Share on other sites More sharing options...
Varven Posted September 29, 2006 Report Share Posted September 29, 2006 How many of you reckon 3x45 min walks a week is enough to get my heart rate elevated and burn some fat ?Reason is, Im at a gym with no cardio machines, and with my last strenght cycle Ive put on some fat too... so need to get that in check.I will alter diet but also lookig at 3x 45 min cardio sessions... do you guys reckon thats off any use at all ?I cant run or my knees will be buggered. Quote Link to comment Share on other sites More sharing options...
2guns Posted September 29, 2006 Report Share Posted September 29, 2006 would depend how fast u walked id guess. Quote Link to comment Share on other sites More sharing options...
Big_J Posted September 29, 2006 Report Share Posted September 29, 2006 i recently started doing cardio at the gym as i want to lose sum fat.. i asked a trainer at the gym wat heart rate would b optimum as im 16 he said tth my max beats per min would b round 205 nd tht i shuld try to stay around 150-155 hr.. he also told me not to use the treadmil but instead this machine called the epiletical or sumthing like tht. does ne one knw y he wuld recommend this over the treadmill? and do the heart rates sound right? Quote Link to comment Share on other sites More sharing options...
2guns Posted September 29, 2006 Report Share Posted September 29, 2006 its called a cross trainer. as most people know it. Quote Link to comment Share on other sites More sharing options...
Big_J Posted September 30, 2006 Report Share Posted September 30, 2006 no its different cross trainer u use ur arms as well this is the bottom half of a x trainer but u dont use ur arms at all Quote Link to comment Share on other sites More sharing options...
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