Cardio Heart Rate - UK-Muscle Body Building Community

supafly · 04-05-2006, 12:12 PM

I've got a heart rate monitor and i'm supposed to go at about 65% of my max rate which is about 110 - 130 bpm. But its that when im walking. When i start jogging it zooms up to about 160 which is too high. I've been cardio for a couple of weeks now and it hasnt changed.

Any ideas?

Thanks in advance

**big** · 04-05-2006, 01:11 PM

Brisk walking is fine dude. In fact, IMO it's far better for you than running.

Tatyana · 04-05-2006, 01:32 PM

If you are new to cardio, I would stick to the cardio on an incline at a fast pace, get the medical clearance thing.

If you have done quite a bit of running before, a heart rate that is higher is fine.

There is also a school of thought that it is how quickly your heart RETURNS to its normal resting rate which is more important.

There is a formula for calculating your max heart rate, something like 120 plus your age, may be more involved.

Respect

T

top_cat · 05-05-2006, 01:32 AM

Depends on your goals, the 65% of my max rate is for fatloss. I'm sure you know how to work it out but for others here is the formular

Quote:

220 - AGE = Max Heatrate
So a 30 year old would be 190, and 65% would be 124.

Some gyms have a treadmills, and other cardio machines, where you can set your max heatrate and the machine will automatically adjust (slow down - Speed up - increase incline etc...) to keep your heartrate at that number! I find this really helpful.

Ralphy · 05-05-2006, 01:28 PM

Quote:

Originally Posted by top_cat

Depends on your goals, the 65% of my max rate is for fatloss. I'm sure you know how to work it out but for others here is the formular

Some gyms have a treadmills, and other cardio machines, where you can set your max heatrate and the machine will automatically adjust (slow down - Speed up - increase incline etc...) to keep your heartrate at that number! I find this really helpful.

TC,

Does "the 65% of my max rate is for fatloss" apply to all. My heart rate on the X-trainer this morning said 90 something (i think), didn't pay much attention!

Me:

220 - 24 = 196, 65% of 196 = 127.4.

Do I need to be at 127.4 bpm for 45 mins on the x-trainer for fat loss?!?!

Someone pls advise as I find cardio very boring & would hate to think that the 45 mins I did this morning was insufficient.

Cheers

Ralphy

**Pscarb** · 05-05-2006, 02:17 PM

in my opinion 65% of Heart rate is a decent starting point to work from but at the end of the day as long as you are walking at a brisk pace not so brisk to be gasping for air then you are burning fat...
and i have to agree with big imo walking at a fast pace on an incline is far better for fatloss than running...

no matter what peice of equipment you use the 65% mark is the same but you will find that you won't have to be as intense on some peices of equipment...

Ralphy · 05-05-2006, 04:36 PM

Cheers Paul,

I hope I'm wrong about the heart rate I (think I) saw this morning.:rage:

Will aim for 65% going forward.

Ralphy

JohnO · 05-05-2006, 07:37 PM

Paul, do think there is a trade off when doing shorter bursts at a higher rate. AKA spints

Do you get a longer fat burn after stopping like weights but the slow CV the fat burn stopps after the CV ends?

**Pscarb** · 05-05-2006, 09:42 PM

as long as the cardio duration is long enough then their will be substantial fat burning after the session stops anything above 40min is good...

JohnO · 08-05-2006, 05:59 PM

Thanks

hovis · 23-06-2006, 11:33 AM

why is an incline walk better for fat burning than jogging? i know its not so harsh on the joints, but what else???

BL1 · 23-06-2006, 12:02 PM

IMO you need to do at very least 12mins of cardio until your body starts using 'fuel' aerobically instead of anaerobically. If you run at a faster rate you are using your anaerobic system therefore burning more calories but not burning as much fat. Also Lactic acid build-up will be a lot quicker. As PsCarb said aiming for 40 mins is ideal. This is just my opinion so pick holes if it isn't correct !

hovis · 23-06-2006, 12:18 PM

i have been jogging/running on a tredmill for 5km at 9-10 kph 5 times a week this takes 30-35 mins then i do rower bike crosstrainer etc for another 30 mins(1 hour total) should i drop the speed & go on a incline?

Peg · 20-07-2006, 09:37 PM

See thread
Cardio Heart Rate Formula

Gunt · 24-07-2006, 09:29 PM

Quote:

Originally Posted by BL1

IMO you need to do at very least 12mins of cardio until your body starts using 'fuel' aerobically instead of anaerobically. If you run at a faster rate you are using your anaerobic system therefore burning more calories but not burning as much fat. Also Lactic acid build-up will be a lot quicker. As PsCarb said aiming for 40 mins is ideal. This is just my opinion so pick holes if it isn't correct !

I've read a few different reports on fat-loss research and my understanding is that for the first 20 minutes of "fat-burning" exercise you actually burn around 40% fat, whereas after around 20-24 minutes this shifts to nearer 70%.

As others have said, if fat burning is your goal then you shouldn't be getting out of breath. Doing so indicates you're straying into the cardio zone, where your body will use the quickest and easiest-metabolised sources of fuel available (which unfortunately isn't your stored fat).

04-05-2006, 12:12 PM	#1 (permalink)
supafly Newbie Trainer Join Date: Jan 2005 Posts: 35	Cardio Heart Rate I've got a heart rate monitor and i'm supposed to go at about 65% of my max rate which is about 110 - 130 bpm. But its that when im walking. When i start jogging it zooms up to about 160 which is too high. I've been cardio for a couple of weeks now and it hasnt changed. Any ideas? Thanks in advance

04-05-2006, 01:11 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,264	Brisk walking is fine dude. In fact, IMO it's far better for you than running. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-05-2006, 02:17 PM	#6 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,036	in my opinion 65% of Heart rate is a decent starting point to work from but at the end of the day as long as you are walking at a brisk pace not so brisk to be gasping for air then you are burning fat... and i have to agree with big imo walking at a fast pace on an incline is far better for fatloss than running... no matter what peice of equipment you use the 65% mark is the same but you will find that you won't have to be as intense on some peices of equipment... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

05-05-2006, 09:42 PM	#9 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,036	as long as the cardio duration is long enough then their will be substantial fat burning after the session stops anything above 40min is good... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

20-07-2006, 09:37 PM	#14 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	Formula for Training Heart Rate in Cardio See thread Cardio Heart Rate Formula __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight."

04-05-2006, 01:32 PM	#3 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,458	If you are new to cardio, I would stick to the cardio on an incline at a fast pace, get the medical clearance thing. If you have done quite a bit of running before, a heart rate that is higher is fine. There is also a school of thought that it is how quickly your heart RETURNS to its normal resting rate which is more important. There is a formula for calculating your max heart rate, something like 120 plus your age, may be more involved. Respect T

05-05-2006, 04:36 PM	#7 (permalink)
Ralphy train alone, eat alone, sleep alone Join Date: Mar 2006 Location: E. London/Essex Posts: 892	Cheers Paul, I hope I'm wrong about the heart rate I (think I) saw this morning.:rage: Will aim for 65% going forward. Ralphy

05-05-2006, 07:37 PM	#8 (permalink)
JohnO Looking Freaky Join Date: May 2005 Posts: 601	Paul, do think there is a trade off when doing shorter bursts at a higher rate. AKA spints Do you get a longer fat burn after stopping like weights but the slow CV the fat burn stopps after the CV ends?

08-05-2006, 05:59 PM	#10 (permalink)
JohnO Looking Freaky Join Date: May 2005 Posts: 601	Thanks

23-06-2006, 11:33 AM	#11 (permalink)
hovis Gym Addict Join Date: Nov 2005 Posts: 342	why is an incline walk better for fat burning than jogging? i know its not so harsh on the joints, but what else???

23-06-2006, 12:02 PM	#12 (permalink)
BL1 Gym Addict Join Date: Jan 2006 Posts: 411	IMO you need to do at very least 12mins of cardio until your body starts using 'fuel' aerobically instead of anaerobically. If you run at a faster rate you are using your anaerobic system therefore burning more calories but not burning as much fat. Also Lactic acid build-up will be a lot quicker. As PsCarb said aiming for 40 mins is ideal. This is just my opinion so pick holes if it isn't correct !

23-06-2006, 12:18 PM	#13 (permalink)
hovis Gym Addict Join Date: Nov 2005 Posts: 342	i have been jogging/running on a tredmill for 5km at 9-10 kph 5 times a week this takes 30-35 mins then i do rower bike crosstrainer etc for another 30 mins(1 hour total) should i drop the speed & go on a incline?