Going Above Your Target Hear Rate

[DarkCity]

Age Target HR Zone 50–85 % Max Heart Rt 100%
20 years 100–170 beats per minute 200 beats per

25 years 98–166 beats per minute 195 beats per

30 years 95–162 beats per minute 190 beats per

35 years 93–157 beats per minute 185 beats per

40 years 90–153 beats per minute 180 beats per

45 years 88–149 beats per minute 175 beats per

50 years 85–145 beats per minute 170 beats per

55 years 83–140 beats per minute 165 beats per

60 years 80–136 beats per minute 160 beats per

65 years 78–132 beats per minute 155 beats per

70 years 75–128 beats per minute 150 beats per

I was running today and I noticed that I average about 20 bpm over what my "target heart rate" should be? Can this be problematic? I just had a check-up and they said I was in excellent health.

I just wanted to know should I pull back for the sake of my workout? Like will I get better results if I stay within my target range or should I just keep gunning it. I am comfortable with my pace now.

[MassaQ]

You don't need to worry unles you are training for races. You can go by how you feel and if your level of comfort is there then don't worry. Now, if you have pain in your chest then I would recommend slowing down.

[YinYangSoul]

It's not exactly problematic but it might have a negative effect on your goals. If you're trying to burn fat, you wanna stay around 55-70% of your max heart rate. If you're just trying to keep your heart healthy 70% and up is fine.

[MassaQ]

^^^^^^

That's wrong. When doing high intensity exercise you will go above your your target heartrate and in turn burn more calories overall than doing moderate exercise that is why sprinting burns more calories overall.

[DarkCity]

This is what I can't find a clear answer for?

Originally Posted by YinYangSoul

It's not exactly problematic but it might have a negative effect on your goals. If you're trying to burn fat, you wanna stay around 55-70% of your max heart rate. If you're just trying to keep your heart healthy 70% and up is fine.

Originally Posted by MassaQ

^^^^^^

That's wrong. When doing high intensity exercise you will go above your your target heartrate and in turn burn more calories overall than doing moderate exercise that is why sprinting burns more calories overall.

[YinYangSoul]

Originally Posted by MassaQ

^^^^^^

That's wrong. When doing high intensity exercise you will go above your your target heartrate and in turn burn more calories overall than doing moderate exercise that is why sprinting burns more calories overall.

Yes you will burn more calories overall with high intensity exercise. What I said (which is what I believe the OP wants to know about) is that you will burn more fat with low intensity exercise. At low intensity, the % of calories burned from fat is about 50. At high, it's about 40. So if the OP wants to burn more fat than carb calories, he's much better off jogging for an hour than sprinting for 30 minutes.

[the_monsterous_monster]

Originally Posted by YinYangSoul

So if the OP wants to burn more fat than carb calories, he's much better off jogging for an hour than sprinting for 30 minutes.

[MassaQ]

Originally Posted by YinYangSoul

Yes you will burn more calories overall with high intensity exercise. What I said (which is what I believe the OP wants to know about) is that you will burn more fat with low intensity exercise. At low intensity, the % of calories burned from fat is about 50. At high, it's about 40. So if the OP wants to burn more fat than carb calories, he's much better off jogging for an hour than sprinting for 30 minutes.

The goal is to burn more calories. 3500 calories = 1lb of fat so it really doesn't matter. Yes, you will burn more fat from lower intensity exercise but you won't burn more calories. The goal is to always create a calorie defict so that you will burn more fat overall. For example, 30 minutes of sprinting may burn a total of 100 calories while an hour of jogging will burn 50 calories. Those numbers are used to illustrate a point.

Now, if he is training for racing then he may want to consider keeping his heart rate within a certain range.

[DarkCity]

Good Info people. Good Lookin.

[Porter]

Man dig this, what's your training looking like? You gonna rap about this shit all day everyday! The best way to do this is to incorporate both principles. I would suggest that if you hit weights 3 days a week, and on those 3 days, after weights hit the treadmill or track and get in some sprints, for 15-20 mins, but work hard, so your heart rate may exceeds the recommended rate! But on a few non-weight days go for a slow to moderate walk for a hour or two? Hit the weights moderate and heavy, and only go for a rep range of 4-8 reps with compound movements and you can also work in isolation, but not every week, break it up, either way focus on the contraction of the muscles, and if you follow these rules you'll be cut up big or whatever else you want, this is the foundation and what most me lack when it comes to training, get the the nutrition right and you can work the rest out, just follow you body and how it responds, everyone is different...

[YinYangSoul]

Originally Posted by MassaQ

The goal is to burn more calories. 3500 calories = 1lb of fat so it really doesn't matter. Yes, you will burn more fat from lower intensity exercise but you won't burn more calories. The goal is to always create a calorie defict so that you will burn more fat overall. For example, 30 minutes of sprinting may burn a total of 100 calories while an hour of jogging will burn 50 calories. Those numbers are used to illustrate a point.

Now, if he is training for racing then he may want to consider keeping his heart rate within a certain range.

It does matter. 1lb of fat = about 3500 calories but you can't assume that when you're burning calories, it's all fat. It's a mixture of carbs, protein, and fat. As I said before, if you wanna make sure fat is being used more than the other two, low intensity is the way to go. This is why you'll see bodybuilders doing low intensity cardio before a show. They can't afford to lose much protein and the OP shouldn't either.

You can create a calorie deficit by changing your diet. Then you do cardio to get rid of fat while not having to worry about creating more when you eat too much.

The numbers you use to illustrate your point are way off. Here are some numbers from a study done in 2000. The numbers on the left are from low intensity and the numbers on the right are from high intensity.


Total Calories expended per min. 4.86 -- 6.86
Fat Calories expended per min. 2.43 -- 2.7
Total Calories expended in 30 min. 146 -- 206
Total Fat calories expended in 30 min. 73 -- 82
Percentage of fat calories burned 50% -- 39.85%

So 30 minutes of sprinting would burn 206 calories (82 fat calories) and 1 hour of jogging would burn 292 (146 fat calories). Make sense?