CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories


Best dieting heart rate ("fat burning", "cardio" or "anarobic"??)

I am trying to get through my last 10 lbs and for some reason am now stumped by which heartrate range I should shoot for when doing cardio workouts (I am very fit, work out 5-6 days/week with weights and cardio - eating/drinking too much is what got me in trouble vs. skipping the exercise!). For those that know, would I lose weight (okay, my fat, truly) faster getting my heart rate as high as possible in these workouts (e.g., over the "cardiovascular fitness" range shown on cardio machines, which I believe is then called "anarobic"... which I distantly recall may increase muscle growth??) or at the MUCH lower "fat burning" range. (I don't know if I'll even break a sweat at that range though!)

I just know I can't push my workouts any farther than they are today (cardio each day, some days on top of strenght training) at times up to 60 minutes with hard interval work and resistance. a) I'll collapse!, b) my joints will fall off, and c) I just can't be spending more time at the gym than I am each week. It's getting ridiculous. That's when I realized maybe I'm doing something wrong on the heart rate side of things. That said, I'm scared to decrease workouts as I'm afraid my weight loss will take even longer than it is already. Please help!

Wed. Jan 23, 4:49pm

Add comment  
OP here again. I forgot to mention that I think I got so confused on this - and perhaps I'm stating the obvious - is because I burn more calories during these above-cardio fitness heart rate ranges, and my diet has been based on a (less) calories in - (more) calories out methodology (like weight watchers). Thanks for any words of wisdom!

Wednesday, January 23, 2008, 4:55 PM

Add comment
I think I found the answer to my own question

but perhaps this will be helpful to someone else. The article in this link explains it best, "The body does burn a higher percentage of calories from fat in the 'fat burning zone' or at lower intensities. But, at higher intensities, you burn a greater number of overall calories which is what you should be concerned about when trying to lose weight. "
The article shows an example of a woman exercising for the same amount of time but either at a moderate intesity or high intensity. 146 cals were burned in the former, 206 in the latter, and while a higher % of cals in the former were "fat" calories, the total # of fat calories burned was higher in the latter (73 in the former, 82 in the latter), so I guess the harder workouts are better for losing weight.


Wednesday, January 23, 2008, 5:05 PM

Add comment
Some other things to keep in mind:

Muscle burns more calories all the time, so you might replace one of these intense cardio sessions with an additional intense HEAVY lifting session (no 3-pound weights, I'm talking about 12-20 pounds on all exercises).

Cardio intervals are supposed to keep your metabolism higher for an hour or two after you work out.

You might actually need a day OFF to recover.

Wednesday, January 23, 2008, 5:17 PM

Add comment
I completely agree with 5:17's post. Do interval training for cardio and lift heavy weights.

Wednesday, January 23, 2008, 5:22 PM

Add comment
OP here

Thanks all. FYI, my weight lifting regime is HIT (high intensity training) - BIG weights (lowest is 2x15 for arnold shoulder exercises) as you do one set until failure at 12-15 reps. Kicks butr, gets the metabolism going, et al. Maybe I do need more recovery time (and I don't sleep well, so...)

Wednesday, January 23, 2008, 10:55 PM

Add comment

Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight


How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources


Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner


Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge