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Which training zone=fastest weight loss?

cmbpearson Posts: 22 Joined: 2006/02/18	2006/02/25, 10:21 PM I recently purchased a Polar heart rate monitor, and am now trying to get the most out of my workouts by using it. I am hearing/reading conflicting advice on which Target Heart Rate Zone is the most effective to work in if I purely want weight loss. I currently do my cardio in the 80-90%. Is this the most effective? I would REALLY appreciate someone clearing this up for me. Thanks a lot! Christy
redrider4life1 Posts: 34 Joined: 2005/07/01	2006/02/25, 10:32 PM I spend a lot of time reading the articles on www.animalpak.com and they said 70% of max heart rate is what you want to shoot for. In one of the articles a guy mentioned he likes to be able to train cardio as hard as possible while still being able to talk with the person next to him. I believe their is a specific formula (225-age) * .70). I'm not 100% sure if that is right or not. Mike
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/02/25, 10:32 PM Med Sci Sports Exerc. 2002 Jan;34(1):92-7. Related Articles, Links Determination of the exercise intensity that elicits maximal fat oxidation. Achten J, Gleeson M, Jeukendrup AE. Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, B15 2TT, United Kingdom. PURPOSE: The aim of this study was to develop a test protocol to determine the exercise intensity at which fat oxidation rate is maximal (Fat(max)). METHOD: Eighteen moderately trained cyclists performed a graded exercise test to exhaustion, with 5-min stages and 35-W increments (GE(35/5)). In addition, four to six continuous prolonged exercise tests (CE) at constant work rates, corresponding to the work rates of the GE test, were performed on separate days. The duration of each test was chosen so that all trials would result in an equal energy expenditure. Seven other subjects performed three different GE tests to exhaustion. The test protocols differed in stage duration and in increment size. Fat oxidation was measured using indirect calorimetry. RESULTS: No significant differences were found in Fat(max) determined with the GE(35/5), the average fat oxidation of the CE tests, or fat oxidation measured during the first 5 min of the CE tests (56 +/- 3, 64 +/- 3, 58 +/- 3%VO(2max), respectively). Results of the GE(35/5) protocol were used to construct an exercise intensity versus fat oxidation curve for each individual. Fat(max) was equivalent to 64 +/- 4%VO(2max) and 74 +/- 3%HR(max). The Fat(max) zone (range of intensities with fat oxidation rates within 10% of the peak rate) was located between 55 +/- 3 and 72 +/- 4%VO(2max). The contribution of fat oxidation to energy expenditure became negligible above 89 +/- 3%VO(2max) (92 +/- 1%HR(max)). When stage duration was reduced from 5 to 3 min or when increment size was reduced from 35 to 20 W, no significant differences were found in Fat(max), Fat(min), or the Fat(max) zone. CONCLUSION: It is concluded that a protocol with 3-min stages and 35-W increments in work rate can be used to determine Fat(max). Fat oxidation rates are high over a large range of intensities; however, at exercise intensities above Fat(max), fat oxidation rates drop markedly. Just do it! -------------- Strength and Honor!
cmbpearson Posts: 22 Joined: 2006/02/18	2006/02/26, 03:14 PM Thanks redrider and bb1fit. You've both been helpful. :) bb1fit - That article is very technical. So the last sentence, " at exercise intensities above Fat(max), fat oxidation rates drop markedly. " What percentage of max heart rate is the "fat (max)" which I assume I should avoid? And from the rest of it - I gather that it doesn't matter what intensity, as long as I am doing it ?? Is that right? Thanks.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/02/27, 11:14 AM 55 +/- 3 and 72 +/- 4%VO(2max) -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.