Target Heart Rate

hi :)

I recieved a heart rate monitor from a friend a few months ago and I figure it's about time I start using it! However, I am confused about the concept of target heart rate and what it means. Searching on the internet just gave me mixed ideas and I'd really like a straight answer.

Primarily I'm working out to lose university weight, and also to gain more endurance for climbing the stairs, long walks, etc...

I'm 19, about 4'10-4'11 and when I go on the eliptical or stationary bike for 30 minutes my heart monitor says it's about 150-160 bpm. I've tried getting my resting heart rate by sleeping with the monitor on my wrist and testing it out as soon as I wake up, and it's usually around the high 60's- low 70's.

Am I doing enough to burn fat and gain some endurance? What is my target heart rate? :S

Hi!

I had the same question today when my HR was 167 while working out. I looked up the  American Heart Association website. Here is a link and I hope it works. I am going to invest in a HR monitor so I do not go overboard. I am almost 50..LOL!

150-160 sounds like you are burning some calories to me. The AHA says take 220 and subtract your age which would be 201. WOW, check that cause it sounds high to me. Hope this helps.

 

http://www.americanheart.org/presenter.jhtml? identifier=4736

To clarify, the 201 calculated heart rate that Leslie mentions is a MAX heart rate.  For a good workout, you don't want to spend significant time anywhere near that max heart rate.

Actually, for a good fat burning workout, a lot of people would suggest that you should aim to be in the 60-65% of max heart rate range, which would put you in the 120-130 bpm range.  For a good cardio workout, you should be up around 80%, or 160 bpm.  If you are looking for a mix of fat loss and cardio health improvement, which it sounds like you are, interval training might be a good way to do that.  Perhaps for a 30 minute workout you could spend 8 minutes in the 60-65% range, then move the resistance up to get to the 80% range for 4 minutes, then 8 minutes at 60-65%, another 4 minutes at 80%, and then finish the workout with 6 minutes in the 60-65% range again.

Original Post by ledgehanger:

To clarify, the 201 calculated heart rate that Leslie mentions is a MAX heart rate.  For a good workout, you don't want to spend significant time anywhere near that max heart rate.

Actually, for a good fat burning workout, a lot of people would suggest that you should aim to be in the 60-65% of max heart rate range, which would put you in the 120-130 bpm range.  For a good cardio workout, you should be up around 80%, or 160 bpm.  If you are looking for a mix of fat loss and cardio health improvement, which it sounds like you are, interval training might be a good way to do that.  Perhaps for a 30 minute workout you could spend 8 minutes in the 60-65% range, then move the resistance up to get to the 80% range for 4 minutes, then 8 minutes at 60-65%, another 4 minutes at 80%, and then finish the workout with 6 minutes in the 60-65% range again.

 TY Ledgehanger..that sounded very high to me. I know I was humming at 167 and I am almost 50. Time to turn it down a bit. Glad you cleared that up. Even for 19 years old 201 bpm is so high. Good info!

Original Post by ledgehanger:

To clarify, the 201 calculated heart rate that Leslie mentions is a MAX heart rate.  For a good workout, you don't want to spend significant time anywhere near that max heart rate.

 To clarify further, the 201 that Leslie mention is an (fairly inaccurate) ESTIMATE of your max heart rate.

A heart rate monitor is a useful tool for knowing whether you are working too hard or not hard enough.  On a recovery day you want to make sure you aren't pushing yourself too hard.  On a interval/intensity day you want to make sure you are pushing yourself hard enough.  On an endurance day you want to make sure you are going hard enough but not too hard.  Your exercise routine should have a balance of these types of days.

As far as weight loss goes, well if you find a way to use a heart rate monitor for that, let us know what it is.

At the top of this fitness forum is a starred thread for beginners and FAQ and I think your answer is available in many links there.

Does this whole thing mean that if my heart rate is at cardio level, I won't lose weight?

"Does this whole thing mean that if my heart rate is at cardio level, I won't lose weight?"

Heart rate and weight loss have nothing to do with each other.  You will lose weight if you burn more calories each day than you consume.  When you workout in the cardio zone you are burning more calories than you would be burning at rest.  But whether or not you lose weight depends on what you eat compared with what you burn.

Original Post by dawniecampbell:

Does this whole thing mean that if my heart rate is at cardio level, I won't lose weight?

 NO

Original Post by dawniecampbell:

Does this whole thing mean that if my heart rate is at cardio level, I won't lose weight?

 Only if you have a caloric surplus.

"Heart rate and weight loss have nothing to do with each other."

That's a bit of an overstatement, I think.  It certainly is true that they aren't directly correlated, but using a HRM as a help in working out can certainly help with weight loss.

Having said that, the issue in weight loss is, as others have said, maintaining a healthy caloric deficit.  A HRM is but one of the tools that might be useful in doing so.

Original Post by ledgehanger:

Actually, for a good fat burning workout, a lot of people would suggest that you should aim to be in the 60-65% of max heart rate range, which would put you in the 120-130 bpm range.  For a good cardio workout, you should be up around 80%, or 160 bpm.  If you are looking for a mix of fat loss and cardio health improvement, which it sounds like you are, interval training might be a good way to do that.  Perhaps for a 30 minute workout you could spend 8 minutes in the 60-65% range, then move the resistance up to get to the 80% range for 4 minutes, then 8 minutes at 60-65%, another 4 minutes at 80%, and then finish the workout with 6 minutes in the 60-65% range again.

 A calorie is a calorie is a calorie. The harder you work out, the higher your heart rate and the more calories you burn. The fat burning vs. cardio target zones are irrelevant - if you're going to do a cardio exercise, work out in your cardio zone to maximize your work out time. Regardless of what heart rate zone you are in your muscles will use up their glycogen stores as you exercise. When you are done exercising your body will restore these previous glycogen stores - it doesn't matter what heart rate zone your work out was in your body will still go to it's available glycogen stores before stored fat.  You're best off to work out at the highest heart rate you can sustain for 45 - 60 minutes of cardio, plus a weight lifting routine.