What heart rate to maintain when trying to lose fat, but maintaining muscle mass?

Question

So, basically I've found out that I have high blood pressure and it was recommended that I start exercising and lose some weight. The machines at the gym have a "fat burn" heart that they say I should maintain 65% intensity for me is 130bpm and at 80% its like 180. I want to lose the fat, but don't want to lose the muscle, but it seems that I am not working out hard enough when I try to maintain a HR of 130. So, my question is that should I train in the cardio range (180) or in the fat burn range (130), and what are the pros and cons of both?

Answer 1

I think you're a bit confused on your numbers. Everyone is different, but I'd be really surprised of you could maintain a 180 heart rate for more than a few minutes. You probably have your estimated max heart rate (220 - your age) confused with aerobic threshhold. Maximum heart rate is as fast as it will go. Period. No one can operate at that level very long. Lactic acid quickly builds up in your muscles and its game over. Even attempting to go at this level if you're out of shape with high blood pressure is a bad idea, unless you're doing it as part of a stress test with your cardiologist looking over your shoulder. .

Aerobic threshold is the heartrate beyond which you start building up lactic acid, because your cardiovascular system is at its limit for oxygen delivery. For the average schmoe, that's around 80% of max. Trained endurance athletes can push this as high as 95%. A simple approximation is a pace you can maintain for an hour or more - like you would use for a 10 mile road race.

The so-called fat burning zone is something of a myth. When exercising at around 60% - 70% of your max heart rate, you are burning the highest PERCENTAGE of fat vs carbohydrate fuel. At higher intensities, the percentage of fat burned is lower, even though you are burning more total calories AND more fat calories.

I'm not sure what you mean by "cardio range".

While training for triathlons, I do some long workouts in what you're calling the "fat burn" range, others close to aerobic threshold, and interval sessions (like quarter mile repeats at the track, or 100's in the pool) that take me well into the anaerobic zone. I guess the answer is, do some of everything.....

As for maintaining muscle mass, you shouldn't have to worry about it as long as you're taking in sufficient carbohydrate fuel to keep your system from cannibalizing muscle, i.e., no goofy starvation or all protein diets. If your workouts get into the 2-3 hour plus range, you need to take on fuel DURING the workout to prevent glycogen depletion.

Answer 2

well it all looks good atm however if your a 130 pound man then you need the equivalent amount of protein for your body . this would be 2 grams per kilogram of weight so that roughly means you need about 117 grams of protein minimum to make a difference to both your muscle size and weight. Also when your drinking your milk be warned it is a dairy product and if it does have a lot of protein in it it also brings the added cost of a large amount of fat. Try semi-skimmed or the boxed long-life milk which and significantly has less fat in it and it goes great with the protein shakes. Just remember as-well that a chicken breast only contains about 7.5 grams of protein so try having two at a go or a tin of tuna which significantly increases the protein intake. One thing i have noticed two is you only have 1 scoop of protein at a go . I have watched my son over many years take shakes and he always takes one when he gets up , this is usually one scoop just because a few eggs accompany it. The after his workout he have a protein shake with two servings containing 45 grams of protein . The best time to have protein is after a workout because your muscles have been starved of protein throughout the workout therefore more protein will be used throughout the muscles. Then an hour before bed take another single scoop protein shake and have a banana with it. This will break down the protein release all night long so your muscles can repair all night long when much rest is needed. So overall you have had in my sons case 90 grams of protein from the shakes and the rest made up from low fat high protein foods. Oh and another thing try porridge in the morning it has a low glucemic index so will fill you for longer and provides slow release energy throughout the day. hope this gets you the effects you desire :D

Answer 3

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Answer 4

no go for 130

the idea is that once your body goes above a 130 heartrate, it switches fuel sources.

if your sprinting, your body thinks its because your escaping some form of danger, thus you begin to burn the most efficent fuel available, which is not fat.

keep it low key from the start but do it for longer periods of time, and you'll drop the most fat.

Answer 5

Heart rate for both is the same. You should be more concerned about what type of exercise. If you don't want to gain muscle. Just do a lot of reps, more cardio.

Answer 6

Go daily thirty min in the morning

Answer 7

The cardio will burn fat too. and as long as you eat a good diet you will slim and tone your muscles.

Answer 8

Remain faithful to a more lean protein/green veg diet plan

Answer 9

Your body is obviously burning up a number of energy, and also workout making you melt away all of them faster

Answer 10

Many your current carbohydrates should result from leafy greens