Heart Rate Zones

caraellen23

Hi ladies!  I lurk often, but have only posted once.  I was hoping someone could explain heart rate zones to me.  I recently got a heart rate monitor to track calories, and I'm not really sure I'm using it properly.  I wear it when I run and do spin class, and I'm usually about above zone for probably 80-90% of my workouts.  I don't feel like I'm over-exerting myself, but I'm wondering if I'm getting all the benefits of the workout (trying to lose weight) by being above zone.  Should I slow down and stay in zone?  What is the difference between fat burning zone and cardio zone, and which is better? I've heard so much conflicting info.  Thanks for the feedback!!

cac847

The fat burning zone is a huge misrepresentation. Working out at a higher intensity burns more calories overall and thus more fat. Try adding some high instensity intervals into your workout. I'll stop there and let the experts on the board tell you more about HIIT

Here's an article that explains the zone myth really well:

http://www.prevention.com/health/fitness/cardio/aerobic-exercises-and-fat-burning/article/9f3868f271903110VgnVCM10000013281eac____/

And a table of target heart rates:

http://www.americanheart.org/presenter.jhtml?identifier=4736

HTH.

jonchrissy

If you feel like you're over doing it at 80-90%, take it down a notch. The best advise I can give about working out is a calorie is a calorie, it doesn't matter if it's fat, protein, carbs, or alcohol, all you want is a deficit to lose weight. While working out at a higher intensity can cause more fat to burn, you have to have gone through most if not all of your glycogen stores, it's natural for your body to burn, carbs, fat, and then protein, in that order.

raynes

Ditto cac exactly.  The "fat burning zone" is a load of bunk.  Work harder and burn more calories.  Duh.  Also, doing HIIT creates an afterburn effect that leaves you burning more calories after your workout than slogging away in the "zone".

I think this article sums things up nicely.  Myth #4 talks about the "zone".

caraellen23

Thanks ladies!  I'll take a look at the article now.  I don't really feel like I'm overdoing it when I'm working out, even though I'm "above zone".  I wouldn't really want to slow down.  I do incorporate sprint intervals into my running workout at least once a week or so.  Plus spin always has sprints.    I just didn't know if I was doing something that would affect my progress. 

I need to look at my monitor again anyway.  Even though all my stats are correct and its reading a constant heartrate, it said I only burned 220 calories in a 60-minute spin class, which was disappointing.

raynes

Is your HR monitor one with a strap? 

I once had an issue with my monitor not picking up my HR and I "lost" a bunch of burned calories.  I think it was a combo of the way I was sitting on the recumbant bike and maybe someone else with the same brand close?

grrrace

I'm glad you posted this! I was confused about that whole fat burn heart rate zone idea also! 

There's no way you only burned 220 calories in an hour! I bet you burned 600 at least. 

caraellen23

I do use the strap, I tuck it up under the bottom of my sports bra.  I sometimes grab the treadmill and see what their HR says to compare, and its accurate.  This is why I thought maybe working out above zone was affecting my calories burned.  I think I'm going to try a total reset.

raynes

It may be that there is someone near you also using one, and their interferring. 

Or the sensors aren't making good contact.  I always lick my fingers and run them over the sensors after I have my strap on.

caraellen23

Thanks for the tips! I'll try that tonight.