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  #1   ^
Old Sun, Jan-18-09, 06:19
awesomeame awesomeame is offline
Senior Member
Posts: 160
 
Plan: no/low carb
Stats: 197.5/189/164 Male 6'1"
BF:19/18/12
Progress: 25%
Location: Mississauga, Ontario
Default Heart rate question

http://en.wikipedia.org/wiki/File:Exercise_zones.png

So, according to the above pic, fat burning happens in the 60-70% MHR range. RIght now I can sustain 80-85% MHR for 30mins+ If I follow the chart, should I be lowering my heart rate during my workouts from ~85% into the 60-70% range to lose fat better/faster? I don't get it, I was brought up to think higher heart rate = faster fat loss ((shrugs))

Matt
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  #2   ^
Old Sun, Jan-18-09, 09:35
LoCarBe LoCarBe is offline
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Posts: 16
 
Plan: Protein Power
Stats: 272/245/240 Male 80 inches
BF:25%/16%/10%
Progress: 84%
Location: OK, USA
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Do a google search for fat burning zone myth. The stuff I've read says that the fat burning zone is a myth. Really, the more calories you burn, the more fat you will lose. The higher your heart rate the more calories you will burn.
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  #3   ^
Old Sun, Jan-18-09, 10:54
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Hairballz Hairballz is offline
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Posts: 601
 
Plan: Atkins / M&E
Stats: 000/000/000 Female 5'6"
BF:
Progress:
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Everything I've read recently has said to lower the heart rate from the 80-85% max and sustain the slightly lower rate for a longer period of time. That works for me. I maintain at about 70% for 60+ minutes at a time on the treadmill.
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  #4   ^
Old Sun, Jan-18-09, 11:18
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AlienBug AlienBug is offline
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Posts: 241
 
Plan: PP-ish
Stats: 202/149/147 Male 5'8
BF:~10%
Progress: 96%
Location: Connecticut
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The problem is that moderate activity for longer periods of time teaches your body to conserve its energy (fat), much like trying to lose weight with calorie reduction causes your body to hold onto its reserves (fat). Fat burning zone is a myth. Go harder, for shorter periods of time, even if you do 30 seconds of maximum exertion, with 30 seconds of rest for 10 cycles, that's far superior to doing 10 minutes of droning treadmill deathmarch.

Or, put another way, who looks fitter to you, a marathoner or a sprinter? One has muscle tone and looks lean and strong. One looks like a concentration camp survivor. What kind of physique you want is up to you.
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  #5   ^
Old Sun, Jan-18-09, 13:12
awesomeame awesomeame is offline
Senior Member
Posts: 160
 
Plan: no/low carb
Stats: 197.5/189/164 Male 6'1"
BF:19/18/12
Progress: 25%
Location: Mississauga, Ontario
Default

Thanks for the replies. I did a google search as was suggested and got the scoop.. Essentially lower intensities, 60-70%, will use a higher percentage of fat for fuel than at higher intensities. However, at higher intensities the overall fat calories burned is higher. THe site I was on suggested you can do an hour of 60-70%, or 30mins of 80%+

Matt
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