William asks…
What should my heart rate be for burning fat?
Basically i am 27 i have just got a new execise bike and wondered what the ideal heart rate for fat burning should be?
Thanks
Jack T. answers:
It’s not heart rate that’s important so much as time. You need to constantly exercise on that bike for 20+ minutes. Before 20 minutes, your body burns quick-energy sugars stored in your muscles. After 20 minutes, your body has used up all that energy and goes to the fat cells in your body. So, if you ride for 30 minutes, you get 10 minutes of fat burning exercise!
PR doesn’t matter. Work about 60% until 20 minutes, then up your effort to 70-80%.
Good luck!
Robert asks…
Will I lose less weight if I exercise within the aerobic heart rate range instead of the fat burning range?
Working out in the lower fat burning range is boring to me. I like to exercise in the aerobic heart rate range. Does that meant that working out harder will burn less fat?
Jack T. answers:
You will burn more calories at higher intensity. There are studies that show that interval training (max/sub-max intesity @ 1:1 ratios) do more for overall fitness (and burn more calories) than exercising at the fat burning and higher aerobic ranges.
They have said that 20 minutes of exercise is the baseline for fat burning – this is a bit of a misnomer. You burn calories/not fat. Though, you can manipulate “fat burning” by diet and working out at specific times, it is recomended that you research a little bit on your own.
The “fat burning” range was adopted for lazy people as a guidline for recomended minimal intensity.
Lizzie asks…
where should heart rate be during exercise to maximize fat burn?
I’m 19 years old, 5’2”, 143.8 pounds. I’m starting an exercise program today to try to lose around 25 pounds or so. I have a heart rate monitor (watch that came with the chest strap) but I’m not quite sure what my heart rate should be at. I just did a workout and my average heart rate was 153bpm, with a max of 188bpm somewhere during the workout. Is this good? If someone could just give me a range of where my average heart rate should be to maximize fat burn that would be super helpful. If it makes a difference, my resting heart rate is typically pretty low, usually around 52bpm.
Jack T. answers:
Your target heart rate during exercise would be between 120 and 160 beats per minute. Read about it here.
Http://www.heart.com/heart-rate-chart.html
Ken asks…
Can somebody explain why it’s possible to exercise too hard to burn fat?
Okay, I’ve read all over the place that if your heart is much above your target fat-burning heart rate that you will not burn fat. I understand that strenuous exercise can result in not enough oxygen to cells. And I understand that the end products of glycolysis cannot enter the Kreb’s Cycle in the absence of oxygen. But that seems to explain why you can’t burn glucose above a certain heart rate, not fat.
So explain things to me in basic science terms. And tell me when I let my heart rate get above the fat-burning rate, am I still burning off calories? And am I burning carbs/glycogen/lean muscle or what if I’m not burning fat?
Jack T. answers:
You’ll know when your excercising to much. Youll get really huge and youll squash people when you walk
Laura asks…
Do I burn more calories by pushing myself harder or by maintaining my target heart rate for fat burn?
When I am in the gym I can quickly get my heart rate to my target for fat burn, but I don’t feel like I am pushing myself. Would I burn more calories pushing harder and faster but increasing my hear rate further.
Jack T. answers:
Heres a link:
http://exercise.about.com/cs/fitnesstools/l/bl_THR.htm
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