Heart Rate and Cardio Questions

Frodo · 04-23-2006, 11:25 AM

My heart rate during cardio training averages 80-85% of my calculated maximum, and at the highest sometimes approaches 95-97%. Am I working too hard?

Why are the optimal burning fat HR and the optimal cardio HR different? What should be HR be my for buring fat and increasing my cardio and anaerobic endurance?

Finally, how accurate are heart rate recorders? Both the "clip on" and the "grip the metal strip" version?

Girljock · 04-23-2006, 01:35 PM

How about some more info....your activity level...meaning are you a couch potato just starting out? I'm guessing if you can get your heart rate...that high...you are just starting out. What is your resting hr? how did you measure your in workout hr? stuff like that. I would say yes 97% is too high and you should keep within your target. When you get in better shape it will be harder to get to that point.

I have a Polar hr monitor. It straps around your chest and you wear a watch thingy

I think it's very comfortable, even on long runs. I find it quite accurate. I think it's helped me a bit, but...haven't really been able to gauge it accurately because of ankle problems.

Frodo · 04-23-2006, 07:14 PM

Quote:

Originally Posted by Girljock

How about some more info....your activity level...meaning are you a couch potato just starting out? I'm guessing if you can get your heart rate...that high...you are just starting out. What is your resting hr? how did you measure your in workout hr? stuff like that. I would say yes 97% is too high and you should keep within your target. When you get in better shape it will be harder to get to that point.

Thanks for helping me! I have been grappling for a year, and I have been training about every day since about November. I have a Training Log if you want details on what I do. I don't run every day; though. I won a tournament in December, so I hope I am in shape! (Or if I wasn't in shape, then I guess BJJ really is for the common man!)

My resting HR this morning is 64 BPM (16*4) as I measured it with my stethoscope. After exercising on an elliptical, the machine shows me data that it recorded during the workout. It has those metal grips that record my pulse.

When I'm on the elliptical, I tend to run really hard (high resistance) and fast for a few mintues (i.e. when a fast-paced song is playing in my ipod), then a bit slower and easier for a few more mintues, and etcetera.

Girljock · 04-23-2006, 11:26 PM

I would venture to guess that the elliptical reading might be off a bit. Take your hr with your finger and your watch and see what you get. My recumbant bike is fairly accurate with readings, but when I get sweaty they can be inaccurate. If you are in good shape...it should be hard to reach your 97%-100% hr.

I think the theory is when you are at a lower hr you use fat for fuel instead of glycogen stores and such. I know people that swear by the "slow steady fat buring" hr, but I know some that say it doens't make a difference. Personally....I haven't trained for an event using hr zones, but I will for my next one...so I can't really say it makes a difference or not for that.

Here is some stuff I found online.:

The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs. Check out the Fat burning zone page.

The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone - 80% to 90%
Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found - sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.

The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

Frodo · 04-24-2006, 08:50 AM

Thanks.

supmaynnn · 04-25-2006, 01:08 AM

how coem some articles such as the guerilla cardio article and certain articles on bodybuilding.com say anaerobic running can burn more fat

Skeletor · 04-25-2006, 09:36 AM

Quote:

Originally Posted by Girljock

I have a Polar hr monitor. It straps around your chest and you wear a watch thingy

I think it's very comfortable, even on long runs. I find it quite accurate.

This is a great little gadget to have, especially when you're trying to find your max heart rate. The calculated heart rate is inaccuarate. If you are going by the common calculation of 220 - your age, it will probably be wrong. My calculated max heart rate was 193, but when I used the Polar HR monitor it was 203.

**Sonny** · 04-25-2006, 10:20 AM

Quote:

Originally Posted by supmaynnn

how coem some articles such as the guerilla cardio article and certain articles on bodybuilding.com say anaerobic running can burn more fat

Because HIIT like Guerilla Cardio raises your metabolism higher than traditional cardio methods.

Frodo · 04-25-2006, 02:33 PM

Quote:

Originally Posted by Skeletor

This is a great little gadget to have, especially when you're trying to find your max heart rate. The calculated heart rate is inaccuarate. If you are going by the common calculation of 220 - your age, it will probably be wrong. My calculated max heart rate was 193, but when I used the Polar HR monitor it was 203.

What's your resting HR and age (so I can compare the equation I used to your values)?

DemonSlayer · 04-25-2006, 02:38 PM

What is your max bpm? 170? 180? 190? 200? How high have you got?