Weight Loss

[navy_seal]

Hi!

I'm 24 and need some tips on losing fat. When I go for a 40min jog what should my Hear Rate per minute be? Thanks you

[nzmusclemonster]

Hi!

I'm 24 and need some tips on losing fat. When I go for a 40min job what should my Hear Rate per minute be? Thanks you

Are you giving or receiving the "job"?

[navy_seal]

lol oh my bad. That sounds dangerous haha. jog

[teamfatboy]

What should it be? Hell, that depends on so many factors like how fit you are....

But, there are a couple of rules-of-thumb.

A way of approximating your Max Heart Rate is 220 minus your age (220-24 equals 196).

It's generally accepted that fat burning, as opposed to improvements in aerobic fitness, tends to come at around 65% of Max HR - 196 x 0.65 equals 128 or so.

[muscle99]

I think 150+, mine always sits at 159 usually sometimes a tad higher, on the treadmill that is, maybe the machine is inaccurate?

[teamfatboy]

I think 150+, mine always sits at 159 usually sometimes a tad higher, on the treadmill that is, maybe the machine is inaccurate?

Two things:

a. generally, the machines you'll find at commercial gyms (dunno about ones for home use) are reasonably accurate - plus or minus five bpm or so (based on my own comparisons with personal HRM from a reputable brand and a medical stress-test) so they're a good gauge;

b. where your heart-rate sits during a jog or run (treadmill or street, doesn't matter) isn't necessarily where it "should" sit for optimum fat-burning.

As you start to exercise, your body uses sugars and glycogen to fuel your muscles. As you increase your intensity, the readily available fuel source quickly runs out, and your body starts to combine fat with oxygen as a fuel source to power your muscles. As long as you stay in the low intensity heart rate range, you continue to burn fat. That's what's often called "Low Intensity Steady State" cardio activity (LISS) - or a "jog". But, if your heart rate is up around the 80% mark (regardless of how apparently effortless it feels to maintain it), that's not LISS.

There's a reason why most of the gym cardio machines have two ranges - one for fat burning and one for cardio fitness.

Increasing your heart rate over 75% of your maximum heart rate for an extended period of time, (depending on your fitness) burns relatively less fat, as you have moved out of the optimal fat burning heart rate zone, but due to the higher intensity workout, you actually burn more calories, which will accelerate weight loss. Without getting too scientific, as you move to higher intensity exercise, your body moves from aerobic activity, fueled by fat and oxygen, to anaerobic activity fueled by carbohydrates.

Bottom Line: OP asked about heart rate for a 40 min run to help with fat burning. If a different question had been asked (like "what's the best cardio to burn fat ?") I'd have probably recommended High Intensity Interval Training (HIIT), which is a better option than a steady-state run if fat burning is the primary goal (as opposed to cardio fitness, for example).

[hhhh1]

an easier way to lose fat is just to eat less. easier than running

[drizzt]

Good post, TFB, liked :nod:

[frogie2001]

team fat boy is spot on the money. although in the end I think that if you sweat and your lungs hurt afterwards then cardio achieved.

[James@...]

What should it be? Hell, that depends on so many factors like how fit you are....

But, there are a couple of rules-of-thumb.

A way of approximating your Max Heart Rate is 220 minus your age (220-24 equals 196).

It's generally accepted that fat burning, as opposed to improvements in aerobic fitness, tends to come at around 65% of Max HR - 196 x 0.65 equals 128 or so.

This and great second post TFB