what should my heart rate be when doing cardio?

JamesMC · 14-Dec-06, 06:46 PM

So i have been working out for a few weeks with a personal trainer and after every session with him i hit up the elliptical trainer for about 30mins..my trainer was telling me i dont want to go to hard because it will cause me to loose muscle as well as fat.

I thought the best way to loose the fat around my body would be to loose the most amount of calories possible during my cardio sessions. I usually had my heart rate up pretty high alot higher then was the elliptical trainers says the optimal heart rate should be

yesterday I tried to keep my heart rate down and i didnt feel like I was doing much on the elliptical trainer i could probably go for a while longer

is it better to go at a slower pace for longer?

I am 22 years old and 211 lbs what should my heart rate be when doing cardio to see the best results?

thanks

**Lady C** · 14-Dec-06, 06:56 PM

Trainers typically tell you to keep your heart rate within the "fat burn" zones. These are calculated only by age not by fitness level. 220-age then 70 to 80% of this number. EX: 220-22=198 198 x .70=139 198 x .80=158 So your range is 139 - 158.

If you have little fat it has been proven that (HIIT) High Intensity Interval Training is more effective for fat burning. I wouldn't worry too much about the number just get a good workout.

BTW: You asked this before
http://www.discussfitness.com/forums...highlight=hiit

**LiftGirl** · 15-Dec-06, 03:16 PM

I really think the whole muscle loss during cardio thing is way overblown. If you're eating to fuel it, and you're not training for a marathon, I really don't think there will be significant muscle loss. I just don't think much muscle can be burned in 30 mins on an elliptical even if you go as hard as you can.

sooner_ed · 17-Dec-06, 03:35 PM

Quote:

Originally Posted by LiftGirl

I really think the whole muscle loss during cardio thing is way overblown. If you're eating to fuel it, and you're not training for a marathon, I really don't think there will be significant muscle loss. I just don't think much muscle can be burned in 30 mins on an elliptical even if you go as hard as you can.

Thank you very much LiftGirl. I agree with you wholeheartedly.

Even if you're training for a marathon, the key is to fuel your training. You don't have to lose muscle even when training for a marathon.

**LiftGirl** · 18-Dec-06, 05:09 PM

Quote:

Originally Posted by sooner_ed

Even if you're training for a marathon, the key is to fuel your training. You don't have to lose muscle even when training for a marathon.

You don't HAVE to, but marathon runners are generally lean, because a great deal of muscle mass will ultimately hinder their goals.

sooner_ed · 19-Dec-06, 05:53 AM

Quote:

Originally Posted by LiftGirl

You don't HAVE to, but marathon runners are generally lean, because a great deal of muscle mass will ultimately hinder their goals.

I have noticed a perception that I would like to dispel concerning marathon runners.

You're absolutely right. "Marathon runners" are generally lean.

Let me take that a step further. "Elite" marathon runners are generally lean. When you see marathon runners on tv, you're seeing only the "elite" marathon runners, not your everyday marathon runner.

And of course, their marathon running goal would be hindered by a great deal of muscle mass. These elite runners are those who run a marathon in around 2 hours and 30 minutes.

The benchmark for marathon running for the general populus is 4 hours. Everyone is happy running a sub-four marathon.

So it all boils down to what your personal goals are. I'm not an elite runner so my goal is to be muscle bound AND still qualify for Boston (which requires my running a marathon in 3 hours and 20 minutes).

And for those elite runners, they don't necessarily "burn" muscle during marathon training. They train for strength, not mass.

Anyway, just wanted to say that. Didn't mean to hijack this thread.

And LiftGirl, I appreciate seeing someone who believes this whole muscle burn during cardio is way overblown. I believe a little muscle can be burned during cardio, but you would have to do a lot of cardio without refueling for it to even be any significant burn, in my opinion.

**minime** · 19-Dec-06, 05:59 AM

ive heard people talk about this fat burn zone too - my brother for example, he says he needs to keep his HR in the 130-150 to lose the fat, to which i said thats a load of crap - high intensity is the way to go. High intensity means more calories burnt means more fat lost. So long as you are lifting heavy to maintain muscle mass, and eating well to fuel your workouts, i say go all out and get a good sweat going on! I mean, arent u bored to tears anyway plodding along on the elliptical for 30+ minutes?!

oh and sooner_ed : while obviously u dont have to lose muscle mass while marathon training, unfortunately it does happen to most. This is one of the reasons i dont see a marathon in my near future: i bet i would waste away to nothing! Just because running 40-50 miles a week (i know you build up to it) I don't think i would have the physical and mental energy to commit to my lifting in the same way I can now.

sooner_ed · 19-Dec-06, 08:05 AM

Quote:

Originally Posted by minime

oh and sooner_ed : while obviously u dont have to lose muscle mass while marathon training, unfortunately it does happen to most.

You're absolutely right. It does happen to most. That's because of either no strategy or not a very good strategy.

Quote:

Originally Posted by mimime

I don't think i would have the physical and mental energy to commit to my lifting in the same way I can now.

And nothing wrong with that. It does take much physical and mental energy. Thank goodness marathon training is only 16-18 weeks long. It does get taxing after a while.

But that's also why we marathon train as a group. Most of our weekly mileage comes on weekends when we run together. There are about four or five of us here who are pretty tight and we train together, even during the week. When all four of us can't run on the same day, there are always two or three of us who can. Group training helps tremendously.

But running a marathon isn't for everyone. I applaud anyone who does activity of ANY kind.

**LiftGirl** · 19-Dec-06, 11:07 AM

Quote:

Originally Posted by sooner_ed

I have noticed a perception that I would like to dispel concerning marathon runners.

You're absolutely right. "Marathon runners" are generally lean.

Let me take that a step further. "Elite" marathon runners are generally lean. When you see marathon runners on tv, you're seeing only the "elite" marathon runners, not your everyday marathon runner.

And of course, their marathon running goal would be hindered by a great deal of muscle mass. These elite runners are those who run a marathon in around 2 hours and 30 minutes.

The benchmark for marathon running for the general populus is 4 hours. Everyone is happy running a sub-four marathon.

So it all boils down to what your personal goals are. I'm not an elite runner so my goal is to be muscle bound AND still qualify for Boston (which requires my running a marathon in 3 hours and 20 minutes).

And for those elite runners, they don't necessarily "burn" muscle during marathon training. They train for strength, not mass.

Anyway, just wanted to say that. Didn't mean to hijack this thread.

And LiftGirl, I appreciate seeing someone who believes this whole muscle burn during cardio is way overblown. I believe a little muscle can be burned during cardio, but you would have to do a lot of cardio without refueling for it to even be any significant burn, in my opinion.

Very good, points, Ed! I totally agree with you.