HR during running question

[Discolemonade]

Ok, I do my workouts at the gym, the treadmills and stairmasters both have distinctions between cardio and fat burn, supposedly my HR should be lower to burn fat than it should be just doing cardio....this confuses the heck out of me, of course I want to burn fat but I can't keep my HR that low....also I am having a hard time running without getting the warning that my heart rate is too high... is this something that will work itself out or will I never be able to run faster than 4.5 mph without falling over dead? Also, I have been doing about 2 miles a day and can only run in intervals, otherwise I am panting like a dog and my HR is bad, is this something that I will eventually be able to build up? I see people running 8 mph and don't see how they can do that without their heart rate being too high, once I ran at 5 mph for a whole 2 minutes and the machine told me to slow down, my hr is dangerously high....is it something that will work itself out or do I ignore the HR and just run? I thought cardio = weight loss....but apparently it's 2 different things, any insight would be appreciated...

Jen

[Iapetus999]

Re: HR during running question

There are 2 schools of thought here:
if you train in your "fat burn" zone...it's not that you burn more fat than in the cardio zone...it's that you are training your body to burn fat...The more you work out in that zone...the better your body gets at burning fat.
This also takes a long time commitment...an hour or more.

The other method is HIIT. Hi-intensity training forces your body to burn fat..even after your workout. It's a great way to lose weight...if used occasionally (no more that 1x a week)

So most of your workouts could be in that "fat-burn" zone and then once a week do a session of HIIT.

[Isabeau]

Re: HR during running question

Just curious...aren't we always in 'fat burning mode' on Atkins? Is there a huge advantage on this woe to that type of training?

[Iapetus999]

Re: HR during running question

It takes a much longer time for muscles to adapt to fat-burning.
You have to "train" them to do it.
Otherwise you'll just feel weak and tired because they are used to carbs and have nothing to burn.

[Effie]

Re: HR during running question

Another comment about "fat-burning" vs. "cardio" for gym machines:

While in the fat-burning zone, you're body is burning a higher percentage of stored fat vs. fuel-ready carbs. In the cardio zone, you're burning a lower percentage of the stored fat as most of what you're burning is your immediate fuel source. The important thing to point out here is you'll burn so many more calories doing the cardio, that the actual amount of stored fat that you burn will be more in the cardio zone than in the fat-burning zone.

Here's an article that explains is much more clearly: http://www.prevention.com/article/0,...4219-1,00.html

[Discolemonade]

Re: HR during running question

Thanks to you both, but I am still not sure which I should be doing? The fat burn workout is impossible! In order for me to keep the recommended heart rate suggested in the fat burn mode is utterly 1.5 mph and that kills me! I have to go at least 3.5 mph to feel like it's worth it, so I am doing the cardio mode or I do it in manual because I find it impossible to keep my hr at 125 at any speed below 2.5.....

also, I'd like some opinion on muscle building for my dh, which is better lighter weight more reps or heavier weights at normal reps?, and how often would you go up in weight settings? He's already built but he wants his arms to look buffed without having to flex....

[Effie]

Re: HR during running question

I would just go with what's comfortable and not listen to the machine. Or, if you like the numbers, invest in a heart rate monitor that might be more accurate.

Where are you getting 125 bpm anyway? Your target heart rate is 50-75% of your max heart rate which is 220 minus your age. 220-28 = 192. 75% of 192 = 144. Well, I guess you're right. My heart rate on those machines is usually between 180-200, and maybe it slows to 140-150 if I start walking at a normal pace.

I say screw it and go with what's comfortable!

[ttdriver]

Re: HR during running question

As your endurance/stamina/conditioning improves, your heart rate should drop .. I know mine has

[2big4mysize]

Re: HR during running question

Did you know there is absolutly no repeat no scientific evidence that those target heart rates as absolute?

A scientist was observing folk working out and noticed that those in shape at certain ages seemed to have the same heart rate for their workouts. He then figured out a formula for those rates and published his finding. well folk jumped all over them and touted them as the rule.

Just as our resting heart rates very by individual so too do our workout heart rates and mamimum heart rate. Talk with your doctor if you are concerned. The best rule of thumb is if you can talk ( not carry on a conversation just say a few words) while running then you are at the right ratge for you. when you can't talk you are going to fast and need to back off a little.

As you get in better shape your body will need less oxygen to do the same workouts and as a result your heart will not pump as fast doing them and you will find you can go faster at the same heart rate you were maxed out on a week before.

Since we are fat burning machines on Atkins we are always burning fats as our primary fuel. When you do an all out sprint your body uses the stored in the muscles energy mostly the P bonds on two molecules, and then when that energy supply is exhauseted (about 2 min) it calls out other fuel sources to give it more energy in ther form of ATP, our bodies being primed with dietary fats will send fatty acids for fuel through the beta oxygenation cycle and the mitochondria present in muscle to generate those ATP molecules. Some glucose molecules are made in the liver and released during exercise. There are more stored glucose energy molecules in other places. We burned most of them off during induction and our body slowly replaced some of them from our foods as we continued Atkins.
Since we are primarily fat burning you don't really need to worry about the fat burning mode for your cardio workouts But if you insist on an all out run at full spped then while you will be burning more cals your body may decide the oxygen debt is too high and call out the amino acids to be used as more glucose fuels because of the chemicals released by your muscles. It is a very delicate balancing act keeping the muscled fueled not allowing the waste products to build up, keeping the electrolyets in balance so those siganls don't get generated.

remember too when you are working out as the O2 debt builds up fat burning byproducts arer packaged up by our bodies as ketones which other muscle not being used will say here you can have all the glucose in the blood stream I'll take the ketones. Hearts especially love ketones as their priomary fuel.

So if you can talk and have discussed it with your doc ingnore the machine and have a great time getting in better shape to create a healthier smaller you.

[Iapetus999]

Re: HR during running question

Thanks to you both, but I am still not sure which I should be doing? The fat burn workout is impossible! In order for me to keep the recommended heart rate suggested in the fat burn mode is utterly 1.5 mph and that kills me! I have to go at least 3.5 mph to feel like it's worth it, so I am doing the cardio mode or I do it in manual because I find it impossible to keep my hr at 125 at any speed below 2.5.....

also, I'd like some opinion on muscle building for my dh, which is better lighter weight more reps or heavier weights at normal reps?, and how often would you go up in weight settings? He's already built but he wants his arms to look buffed without having to flex....

I like to use the 180 formula: 180 - age (2 = 152
So yeah go ahead and speed up a little

For the muscle stuff check out bodyforlife.com
Lots of good stuff there.

[Kiasmama]

Re: HR during running question

Thanks to you both, but I am still not sure which I should be doing? The fat burn workout is impossible! In order for me to keep the recommended heart rate suggested in the fat burn mode is utterly 1.5 mph and that kills me! I have to go at least 3.5 mph to feel like it's worth it, so I am doing the cardio mode or I do it in manual because I find it impossible to keep my hr at 125 at any speed below 2.5.....

DO WHAT YOU CAN!!!!! As long as you are moving you are making progress. Even walking at a slow speed is worth it!! As you get better...and your body gets in condition, you'll see that you can go a little faster if you want. But MOVING is the important part. Don't worry about all those numbers and formulas now....it will all come together as your body gets in shape.

[Isabeau]

Re: HR during running question

I totally agree. Find something that you like that gets you moving!