Dicko&Vacant

iTrader: (3)

I want to start decreasing the body fat in my body, so been trying to work out what % and heart rate i should be exercising on the cross trainer in,

my heart rate resting is 72bpm, so were my calculations right of 125-165bpm is 65-85% which is the level i need to be at to burn fat optimally?

I went on cross trainer and did 18mins at 27kph, which was 126 bpm, tbh i couldnt possibly go any faster as i felt like i was hit by a train, i got to 10 mins and legs were like lead, but managed to get through that and eventually stopped at 18 mins ( 2 mins short of my 20 min goal )

Im planning on doing this 3 times 1 week and 4 times the next, basically every other day.

Can anyone give me any advice and let me know if i was right with calculations?

Sarah

capri280

iTrader: (1)

there is a calculation for working this out and u have to factor in your age

will look it up and let you know

capri280

iTrader: (1)

heres the link and formula


http://exercise.about.com/cs/cardiow.../aa022601a.htm



Eugene

pa_sjo

Anything over 120bpm is typically burning fat.. your max value is loosely based on age, but it really depends on how fit you are!.. I'd be aiming for 140-150bpm at your age.

Dicko&Vacant

iTrader: (3)

so how would i do that then, btw im 27.

Would increasing the resistance make my heart rate faster?

as i couldnt physically get the trainer any faster on the level it was on (2)

pa_sjo

Yes you increase resistance..

Dicko&Vacant

iTrader: (3)

upped it 2 levels, heart rate didnt increase either i just found it really hard work

TBH im thinking that doing it at a slower pace for longer will be more beneficial?

pani_k

iTrader: (1)

The cross trainer is really hard on your calves. Try using a treadmill instead as the faster you go you will increase your heart rate. Also on the cross trainer try on a lower resistance but at a quicker pace or at the same resistance but pick up the pace again.

bigchez

Max heart rate roughly speaking is 220 - your age.

Best for fat burning roughly is 60% of max. 80%+ is hard cardio training, and whilst it will burn calories is a dif type of training really.

So in your case max is approx 193 and best for fat burn is 125 -130 ish.

Unless you really want to know the exact rate, you want to exercise hard enough to work up a good sweat and be slightly out of breath, but not so much you can't hold a conversation.

Something else you may like to try on the cross trainer which I found clattered calories is to do 3 mins asbsolutely flat out and on the highest setting you can manage, 2 mins at a lower pace and setting as a working recovery, 3 mins high, 2 mins low, and do this for 45 mins. Its called HIIT (High Intensity Interval Training) and is good for calories and fitness.

Also don't forget as you get fitter over time you can work harder for the same heart rate and the body will become accustomed to a workout, so switch it up with, rowing, running, swimming etc.

Finally you will not burn any fat for the first 15 mins of a workout as the body will use glycogen stored in your muscles, and only once this is depleted move on to stored fat, so for fat burning a lower intensity but much longer time period is best to keep you in the fat burning state as long as poss.

HTH.

Dicko&Vacant

iTrader: (3)

I might try that doing shorter bursts of going fast see how i get used to it.

I cant use a treadmill, suffer from really bad shin splints and tbh, running bores the crap out of me, plus i have a cross trainer at home so im using this as i dont have time or money to get to the gym.

my primary aim is to lose weight ( fat more than anything else ) And ive got 18lbs to get to target, aiming for a steady 2lb a week loss so i get there for Easter. Im not too fussed about being " fit " i just want to shape up

Sarah

Jasesapphy

iTrader: (1)

I used cross trainer mate, does smash calories, iv done 2st in 6 months through healthyish eating and 40 mins cross trainer 4 x a week.

My usual heart rate would be 140-155 as a rule, when you get off and your shaking and cant breath properly its working.

Iv also done as above level 19 for 3 min, level 10 for 2, for about 30 mins, really good work out

righthooker

i will be on the cross trainer at the gym tommoro, there is a list on it , age related i only know mine is 144 beats per min at the age of 40,,, i will check yours out for you

robocos

I try not to get too hung up on 'fat burning' versus 'fitness' as it clouds my thinking. I concentrate on burning the most calories per session. If your goal is to burn say 500 cals and you can do so in half an hour then you have completed your workout. If, however, it takes you an hour then so be it. You've still burned 500 cals.

I understand that HIT assists with continuing to burn cals after completion.

Vic

Here's my old job as a fitness leader advice:

similar to what robocos says, burn the calories. Its pretty old school thinking that you should have a 'target' heart rate. No matter what heart rate you have, you always burn fat. The harder you work, the more fat (as well as carbs and protein) you burn. In order to be in the fat buring zone you will have to work out for 50+ minutes... We used to call it 'long, slow, distance training'. Having a 65% heart rate does have its place in training, but unless you are extremely obese, haven't exercised for decades and/or have a specific injury then I'd recommend the following:

To make it very simple you must burn more calories than what you input (eat) in order to lose weight.

Try doing weight training as well as cardio as you will burn calories and gain muscle. By gaining more lean muscle your metabolisim increases. With a higher metabolism you burn more calories. Basically working cardio only, you burn the calories when you are only working out, but when you add weight training, you continue burning calories hours after your workout.

Hope this helps

serious 1

Its all to do with Aerobic and anorobic in my opinion,Aerobic is stimulating your heart and will increase your fitness and leave you out of Breath,where as Anorbic is working to about 70% of you maximum capability and will break down fat deposits the fastest,i find Brisk walking on a Tredmill then increasing the speed and incline gradually and if you feel you are getting out of breath adjust accordingly,i always go off the rule if your working to hard that you couldnt hold a converstion with someone you building on your fitness and muscle as opposed to burning calories and breaking down fat.

Dicko&Vacant

iTrader: (3)

well i am really out of breath when i get off, generally sweating and dizzy.

Im a slimming world consultant and follow the plan religiously, diet is very good and im losing weight steadily/

So basically doesnt matter what speed im doing, if i can manage 20 mins 4x a week then that should be good and ill increase it in 2 min increments after my first week?

Sarah

Rs1

iTrader: (1)

Fat burning is a percentage game, yes increasing intensity burns more but at a less of a percentage than increasing time served, therefore if you are soley looking to get rid of fat the longer easy paced workouts will ultimatly see better results than killing yourself for 20-30 mins.
As boredom is a factor you probably dont want to know that max fat burn occurs when glycogen stores are depleted.....on average this normally occurs after 60-90mins of steady workout.
Try taking you resting heart rate in the morning as you wake, 72 seems quite high for 27 year old.
If 72 is correct then you lower training zone(70%) aka fat burner is 157bpm.
Your upper(90%) which you really dont need to do unless you into competition is 182bpm.

Dicko&Vacant

iTrader: (3)

it was 72 in mid of day, whilst stood on cross trainer standing still lol.

I cant get my own heart rate or pulse for some reason lol