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DRAGONCHILDE SparkPoints: (57,027)
Fitness Minutes: (14,252)
Posts: 9,646
4/12/13 2:35 P

I really would not worry that much about your "target heart rate". The problem with those is that they're often based on assumptions that aren't there, and those machines are calibrated for people of a certain body type.

Many people, for example, erroneously work out in the "fat burning zone", thinking they'll lose more weight that way. It is unfortunately not true at all! What matters isn't what "zone" your heart rate is in, but your overall calorie burn that matters.

Don't stress about your heart rate; for most of us, it's only helpful for estimating calories burned. Trying to meet or not exceed a certain heart rate can be needlessly stressful and self-defeating.

SERGEANTMAJOR Posts: 6,416
4/12/13 11:38 A

The study is very interesting and well done however it only addresses one issue, reduction of visceral fat. What is not addressed from a general health and fitness point of view is the overall benefit from this reduction and its impact on general fitness. There is no analysis of the potential muscle wasting due to lack of resistance training with the concomitant reduction in resting basal metabolic rate. I did not find a reduction in adipose subcutaneous body fat addressed nor the increase in the quality of the cardio which comes as a benefit of strength training.

I am not sure how this particular study applies to the individual whose goal is an overall reduction in body fat, an increase in the ability to do work as a function of strength training and an overall increase in health and well being.

Edited by: SERGEANTMAJOR at: 4/12/2013 (16:46)
DIDS70 Posts: 5,070
4/12/13 9:01 A

Too much high intensity will cause cortisol to rise to high levels which will cause the body to hold onto fat.


I always heard this the other way around. Running on the treadmill and elliptical will spike the cortisol, not high intensity exercise. The surging i do eats through the sugar in the first few minutes of my 12 minute routine, then starts on the actual fat. my doctor told me that with the surging that he teaches i can burn fat up to 36 hours after i am done.

Though he doesn't promote cardio, he does say that it has its importance for a healthy balance. If I did do cardio work, i would follow it with a surge to rid myself of the cortisol.

WHOLENEWME79 Posts: 940
4/11/13 11:24 P

I believe this is the study she is referring to:

ajpendo.physiology.org/content/301/5/E1033


SERGEANTMAJOR Posts: 6,416
4/11/13 11:22 P

@ Nancy
Can you give me the citation for that study you quoted, a Google search did not turn it up. Thank you


JESSAELINN SparkPoints: (17,454)
Fitness Minutes: (17,689)
Posts: 366
4/11/13 10:44 P

I go by the machine chart when it comes to my heart rate. I know it is based on average, but I really don't have the finances to get professionally assessed or buy equipment, so I am using the average. I do have excellent health, though LDL was elevated last Fall, which made me realize I needed to make changes. That does make sense about cortizole, is it the same as lactic acid?

And I probably am doing too much aerobically. I can get pretty grumpy not too long after I end my workout sessions on days I also do weight training. See for yourself, I do eat pretty balanced, and I've been doing strengthening exercises like clockwork for 3 months. I probably am just working myself too hard. I've noticed that I haven't been able to break free from 200 lbs for 2 weeks now, which is strange because I should be losing more since I am heavier and my calories intake has been good. I just wish I could go at a faster pace.... sigh.... I have had issues with not eating good food, then due to that I get very unhealthy. Otherwise, when I was younger, I use to do all kinds of physical activity, I loved it, so naturally I am very active. I will try to slow to at least 150 for the next week and see how I feel. I guess if I feel better, then after a while, I'll see if I have any weight difference.

Thanks everyone!

Edited by: JESSAELINN at: 4/11/2013 (22:45)
HOUSEOFATLAS Posts: 22
4/11/13 10:19 P

I agree Nancy. Doing a wide variety of activities of exercise is best. This could be from steady state cardio to sprinting to lifting heavy to lifting light weights. As long as it doesn't hurt, I say go for it. If something doesn't feel right and we pay attention, chances of injury should be almost nil.

SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
4/11/13 9:44 P

Hi,

While strength training is an important component to our health when it comes to weight loss cardio still trumps strength training, however, you must consume a healthy diet, too, that allows for a slight caloric deficit.

According to a study published in the American Journal of Physiology, belly fat (the fat surrounding the internal organs) will respond better to cardio training versus strength training. While ST is important for improving strength and lean body mass, it is aerobic exercise that torches the calories which in turn leads to a small mid-section. In a Duke University study, aerobic exercise "burns up to 67% more calories than strength training." So if your goal is to shrink your midsection, cardio is king.

And know too that the effects of cardio help in so many other ways, such as making us more insulin sensitive, raising our HDL cholesterol, not to mention helping raise the serotonin in the brain--all these things are achieved by cardio--my take is one form of exercise does not trump another they are all important in a well-rounded healthy lifestyle.

Coach Nancy

SERGEANTMAJOR Posts: 6,416
4/11/13 9:35 P

My first question is what are you using to base your projected maximum heart rate on? None of the algorithms are accurate for all individuals, they are based on averages. What is your rate of perceived exertion or RPE? Your rate of perceived exertion correlates on a one to one basis with what a laboratory measurement would tell you. This means that if you feel you are working at X% of your ability on a given day they you are in fact working at that percentage.This nice thing about using your RPE is that it automatically recalibrates itself everyday to match your abilities on that given day.

As an aside cardio is the least important form of exercise to lose fat, for that matter exercise is only 20% of the formula. The formula in ranked order is nutrition (diet), strength training second in importance and lastly cardio contrary to the current urban myth. Forget the balderdash about sprinters since sprinters are sprinters because of their genetics not their workouts. Continual cardio, especially steady state cardio does stress the body causing it to produce cortisol which is a fat retaining hormone.

I suggest you reassess your workout programme and match it to your goal which is fat loss not building up your cardie-respiratory system to the detriment of your muscle mass and strength.

SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
4/11/13 9:16 P

Hi Jessa,

High intensity exercise is certainly something that you can continue to do as long as you do not have any issues (light-headness, chest pain) However, you want to be careful that you don't do it every day as these types of cardio workouts are quite taxing on the muscles and bones and you do not want to end up with an injury or worse, finding yourself burned out from doing the activity. HIIT is one of the best ways to torch calories but in achieving the EPOC-- excessive post exercise oxygen consumption--effect for several hours after your workout--which basically means your body burns more calories during this time.

I hope this helps!

Coach Nancy

HOUSEOFATLAS Posts: 22
4/11/13 8:54 P

I'd say that 90% of people (or more) in the gym workout too hard. They think higher intensity is better for the body. It can be, but it needs to be used in moderation. Too much high intensity will cause cortisol to rise to high levels which will cause the body to hold onto fat.

If you have 50 more pounds to lose, I would stick with lower intensity but you can play around with it. Maybe keep it low for most of the time but then get your heart rate up for 10-30 seconds and then go back down for 5 minutes or so. If you like doing the high intensity stuff, I would only do it for a short duration and then rest for 2-5 minutes. If you ever watch sprinters train, they don't bust their ass for for long periods of time. They bust their ass for 9 seconds to about a minute or so. Then they rest. You can't argue with a sprinter's body either. They use the release of natural hormones to their advantage by training this way.

JESSAELINN SparkPoints: (17,454)
Fitness Minutes: (17,689)
Posts: 366
4/11/13 6:54 P

I have a tendency to kick it up too many notches, causing my heart rate to go above my 85% aerobic level. I am still 50 lbs above my weight goal, and I don't run, but I use the machines at the gym and increase the level and intensity. I should be no more than 150, but I always end up keeping at a pace that keeps my heart up at 165. Is this a bad idea for losing weight? Or can I just keep going? I have a hard time slowing it down, I don't like it.

Also, I usually exercise at this level for about 25 minutes, 10 minutes at a calmer pace, with a total of 35 minutes.

Edited by: JESSAELINN at: 4/11/2013 (18:56)
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