Training & Nutrition - A few heart rate questions
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03-12-06, 10:46 AM
I can't find my books that show what I'm looking for, so hopefully you all can help.
For a fat-burning workout, is it correct that you workout at 60-70% of your max h.r. for a set period of time? And if you want a higher-intensity workout that burns less calories initially, but burns more during recovery, you work at 70-80%?
Not quit right.
the 60-70% heart rate rides burn a high percentage of fat.
the 70-80% rides burn a lower percentage of fat at a higher rate.
To me, the 60-70% rides are for people trying to lose the most fat for the least effort. Its the most 'effort efficient' type ride.
The 70+ rides are for burning the most calories, and therefore the most fat, in the least time. They are the most 'time efficient' type rides.
I dont know anyone who can afford to exercise for 4+ hours a day in order to go the least effort route, everyone I know has time as the limiting factor, and they want the most benefit from the 1 or 2 hours a day they choose to invest. (times just used for comparasons)
Higher intensity means less fat efficient burn, but burning more overall. Just dont start by trying to ride at 80+ but build a base first.
The higher intensity ride also has the potential to raise your metabolism higher so you burn more in your mentioned recovery, but thats hardely worth mentioning
I think the devil is in the details.
I think Jarery's approach is probably best for people with a limited time who can sneak in an hour during the day. In that case, a more intense workout of 80% is probably a better way of losing weight than a less intense workout of 60%. But that is assuming that one does not gobble up more calories after the intense work out then after the fat burning workout. Of course, some people do a perfunctory workout and then reward themselves by eating something very fattening with the result that exercising stimulates weight gain!!! They are better off just sitting around.
03-13-06, 12:39 PM
Both have their role, particularly if the goal is to be a faster stronger rider, not just burn calories. You can't ride intensely all the time without burning yourself out, physically and mentally. Thus you need to mix longer slower efforts with faster shorter ones, and rest.
Well I must be confused. Everyone seems to be saying my post of exercising at 70% = high intensity. I agree that you cant go high intensity all the time, and need to mix it up, and have long slow + fast short rides. But 60-70 I dont consider 'high intensity'.
The original poster is talking about exercising at the 60-70% mhr zone. My limited knowledge tells me that 60-70% mhr is pretty much only for recovery rides, or socializing with your grandparents.
Any reference to the long slow/steady distance training is in the next zone up, 70-85% hr, not 60-70. Heres just one reference, there are hundreds, all differing slightly. But they all give similar of 70% as the low end of endurance workouts.
I don't know of any that recomend a workout of the 60-70 hr range. So again, if your looking for a workout (not recovery) I would recomend targeting a heart rate above 70%. For variety you do long rides at the low end of 70-75% and short rides of the high end of 80-85%.
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