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Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
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Thank you.
Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
Weight loss, target heart rate, & spin class - Question
My HR monitor says that my target HR is 124 - 165.
My go-to cardio workout is spin class, which is obviously very high intensity.
On average, I'm only in my target HR zone for ~15 minutes. The other 45 minutes, I'm hovering around 175/180 and max out at about 195.
Is it bad that my average HR is substantially higher than my target range? My main goal is to lose about 15 lbs, if that matters.
Thoughts?
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Re: Weight loss, target heart rate, & spin class - Question
You should probably adjust your target range. The rule of thumb 226 - your age = 100% is just a guideline. I never, ever get to what is supposed to be my 100% max - I've done enough spin classes with the monitor to know I'm consistently about 10 bpm less than the guideline, so I go by what I know my 'real' max HR is.
Yikes, really? That makes my max HR 200. I think I would die! If I go above about 175 I'm working scary hard.
Yeah. My theoretical max is 177, but I'm all-out breathless at 165 or so. I've adjusted my %s by what I feel is my max.
There's a guy in my spin classes who routinely gets into the 220+ range. And, he's older than I am (max decreases with age, so it's even crazier). I would have a stroke if I got >200.
So my max using the above equation is 197. I am definitely very breathless at that point (and I dont think I've ever gone higher than that).
But 165 for me is just working kind of hard.
My resting HR is about 65. It just seems crazy to me that 2.5 x's my resting HR is just working kind of hard...
Since my goal is fat loss, should I be working less hard for longer periods? Maybe that's why my HR monitor has my target so low??
Unless you go get tests run with the mask to measure the CO2/O2 in your breath, it's pretty impossible for anyone to know which heart rate you should train at.
ETSA: to fixa word
Oooo good question. I have wondered that same thing. I know training in different HR zones is discussed all over the place.
I know this won't help with your question completely but my friend spent many months basebuilding at a low heart rate for her triathlon training. Basically she would work out not allowing her HR to go above 150. She had previously taught spin and was often around the 180-190 HR range. After doing this low heart rate training when she returned to her spin classes she was able to have consistently lower HRs, like 160 for the same amount of effort. She had just increased her endurance. Just a thought....
Having a heart rate training zone really isn't that important, but if you want to calculate it, take into consideration that you should be working between 50-85% of your maximum heart rate. If your current fitness level allows it, you should aim for the higher end of the range
you can calculate your range by
220 - age x .5
220 - age x .85