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Thread: Best Heart Rate Zone for Weight (fat) loss?

  1. #1
    shadowedge01 is offline In Orientation
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    Best Heart Rate Zone for Weight (fat) loss?

    Does anyone know the best heart rate zone for fat loss?

    I am 25 and male so my maximum heart rate would be 195. My resting heart rate is 65.

    Using the Karvonen method I have calculated my heart rate zones as this:

    Moderate activity: 130-143(50-60%)

    Weight Control: 143-156 (60-70%)

    Aerobic: 156-169 (70-80%)

    Anaerobic: 169-182 (80-90%)

    V02 Max: 182-195 (90-100%)

    I hear that the aerobic zone is the best for overall health and that it burns 50% calories from fat and 50% from carbs.

    That said the Anaerobic zone can burn more calories overall, but calories burned are 85% carbs and 15% fat.

    Which zone would be the best for weight loss? Thanks! I can fairly comfortably exercise in the low level anaerobic zone for about 10 minutes at a time.

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  3. #2
    Goldfish is offline Request Title Change from Admin
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    The ratio of CHO vs fat being burned through activity is irrelevant. If it mattered, then the exercise most prescribed for fat loss would be hanging out in a coma for 3 months. Carbs that don't get used become fat. If you use the carbs in your system, then there won't be anything to feed your fat, nor will there be much circulating blood sugar, so you'll either have to eat more or break down fatty tissue for energy to replace the sugar that's been used up.

    So, really what matters is how much energy you burn in a session, and how you behave outside of the gym (your eating habits and your non-exercise activities). If HIIT means you can only train for, say, 20min, while aerobic training means you can go for an hour, aerobic training might win out. If you can get the same over-all duration of either, then the finer details will determine what's more appropriate for you. If you're doing strength training outside of cardio, then aerobic training may be better, since it's usually less taxing on the body, especially low impact stuff like cycling or the elliptical. If cardio is your only form of exercise, then for the same session duration I'd go HIIT instead of aerobics.

    Which is all one big roundabout way of saying "it depends."
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

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    ALF
    ALF is offline In Orientation
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    You have those numbers a bit messed up.First the heart rate zone for weight lose is 60-80% of VO2 Max.Aerobic exercise will be every exercise that last longer than 2 min. and there is no heart rate zone that is aerobic or anaerobic!!!!If you keep your heart rate high,workout 4-5 days a week for 60-90 minute at a time with short breaks trying to exercise aerobically,you should start to see results!

  5. #4
    PLBFitness is offline Administrator
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    Quote Originally Posted by ALF View Post
    You have those numbers a bit messed up.First the heart rate zone for weight lose is 60-80% of VO2 Max.Aerobic exercise will be every exercise that last longer than 2 min. and there is no heart rate zone that is aerobic or anaerobic!!!!If you keep your heart rate high,workout 4-5 days a week for 60-90 minute at a time with short breaks trying to exercise aerobically,you should start to see results!
    This is a pretty broad, inaccurate statement that should in no way be applied to everyone... As Goldfish said, "It depends."

  6. #5
    Jrahien is offline Third Set
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    Agreed. The specific "fat-burning zone" is a controversial topic. True, certain intensities are going to burn different energy sources, but really, if you're maintaining an intensity that feels tough for 30-60 minutes, then you're going to be at a good tempo to burn fat.
    CSEP-CEP | NSCA-CSCS

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    ALF
    ALF is offline In Orientation
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    ??????
    If "it depends" answers the question then you better shut that forum down.The guy asks concrete question-" Does anyone know the best heart rate zone for fat loss?",and gives conrete information-"I am 25 and male so my maximum heart rate would be 195. My resting heart rate is 65."And the concrete answer is 60%-80% of VO2 Max.

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    CrazyOldMan is offline Blood, check, sweat, check, tears, check. That's the warm up done.
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    You have the numbers already.
    I tend not to use heart rate for a fat burning guide, if I can't observe the person training. This comes in no small part to have been among groups of adults who could hit over 210 bpm during interval training. I also ride in and back from work at my ARMHR for a lot of the journey, without getting out of breath, but I am old. Use of heart rate is good but ideally among other things not alone, the standards are based on average and assuming you are in this group can be an issue.
    Fat is slow burning and burns most efficiently in presence of oxygen. So fat burning exercise needs you breathing freely, easy measure, talking without effort. This is low intensity and can be boring so good to have someone to talk to in fairness. If you are out of breath at sub 60% of your ARMHR then you aren't burning much fat. However if like a number of stamina athletes you are breathing comfortably at 80%+ you will be.
    Exercise where you are well out of your aerobic capacity will burn fat on recovery, not whilst exercising. This higher intensity work can build muscle which burns energy even at rest, including fats.
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  9. #8
    Goldfish is offline Request Title Change from Admin
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    Quote Originally Posted by ALF View Post
    ??????
    If "it depends" answers the question then you better shut that forum down.The guy asks concrete question-" Does anyone know the best heart rate zone for fat loss?",and gives conrete information-"I am 25 and male so my maximum heart rate would be 195. My resting heart rate is 65."And the concrete answer is 60%-80% of VO2 Max.
    Except it isn't that simple. I think I explained clearly enough why that's the case. I could give a less abridged answer if you'd like, but the answer will still be "it depends." 60-80% of VO2 Max is a concrete answer, but that doesn't mean it's the right answer. Depending on many other factors, such as (but not limited to) time constraints and other forms of training, it might be the right answer, but it certainly doesn't have to be.
    Ryan - D.Fitness. SQ 2x150kg - BP 95kg - DL 190kg - OHP 60kg

  10. #9
    SamSam is offline Warming Up
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    Answer?

    Assuming you're interested in fat loss – it doesn't matter... What's much more important is your actual caloric deficit...

    When it comes to fat loss, how much you eat > your heart rate during exercise.
    Goldfish and CrazyOldMan like this.

  11. #10
    Albert Smith is offline Second Set
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    While finding your target heart rate helps you judge intensity, you don't have to be a scientist to burn more calories.

    Adding intensity, whether it's through sprints, hills or just a fast walk, can help get you out of your hum-drum exercise routine---and help you whittle away more calories while you're at it.

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