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Cardio Target Heart Rate

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    Cardio Target Heart Rate - 12/9/2009 7:48:01 PM
    Joan-OH
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    Body Type: A
    Start Weight: 202
    Current Weight: 197
    Goal Weight: 160

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    Being 46, the book says my target rate should be 114 to be at 65% and this is where I get the most fat burn out of my walks.  I have a heart rate monitor, but really have a hard time keeping it that low.  When I get on my treadmill, I'm used to starting at 3.2 and working up to 4 mph.  Of course, working out that hard, I usually give it up easily.

     

    To get to my target rate, I only have to go 2.8 to 3.0 which is really nothing more than a leisurely stroll for my long legs.  Can this be right?  Can I have pain free, sweat free walking to burn the most fat?

     

    Tonight, I walked an hour while reviewing the body sculpting dvd.

     

    Can it be this easy?  Just started last Sunday

     

    Joan-OH

     
     
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    Re: Cardio Target Heart Rate - 12/10/2009 6:54:19 AM
    BMOS Pamela
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    Yes.

    Slow, gentle, easy walking without getting out of breath is the most efficient fat-burning exercise for most of our members.  You might need to pick up the pace a bit later in your journey to maintain that heart rate as your body changes and your fitness level increases.  A lot of folks don't break a sweat, some do, as other factors affect that.  Our accelerated fat-burning exercises don't feel like much of a workout to most, yet the results speak for themselves.
     
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    Re: Cardio Target Heart Rate - 12/13/2009 4:35:25 PM
    Jessica130
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    Current Weight: 152.0
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    Hi Joan-OH,

    I can remember when I first began the program 6 months ago and I also questioned the target heart rate...it didn't seem like I was doing anything. I was walking so slowly and I normally had to slow down even more as to not go over my target. As time progressed and the healthier I became the harder I had to work to get into target. I sweat like crazy now and work very hard to get into target and stay there. This is just proving how much my body has changed and has really become healthier.

    Just go with it and it will all fall into place. Best of LUCK!!!

     

    Jessica
     

    This is actually working...AMAZING...FINALLY!!!!

     
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    Re: Cardio Target Heart Rate - 1/29/2010 8:56:55 AM
    slw1299
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    Start Weight: 196
    Current Weight: 179.4
    Goal Weight: 145

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    Joined: 5/27/2003
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     I've just come back to the program after several years (2005?) away and trying "OTHER STUFF".  Basically, I've been picking portions of several different programs and trying to create some "perfect plan" for me.  My exercise was becoming frightfully strenuous for someone who HATES to SWEAT.  I was working out VERY hard for 30 minutes 5 or 6 times per week, mixing cardio and strength training into one workout to be "efficient".  I had once again, quit exercising.  After 2 weeks of refusing to kill myself w/DVD's from the dark side and seeing the same 5 pounds come and go over the past 8 MONTHS, I came back here.

     

    I read the book.  I listened to the tapes.  I found a partner.  I started living POP as of Monday, January 25, after a week of re-educating myself to THIS program.  I weighed 192.8 Monday morning.  I've been bouncing between 191 and 196 for most of 2009...

     

    I've eaten 95% POP Monday-today's am snack; I've drank 4 - 30 ounce bottles of water per day; I've walked for 40 minutes on my treadmill at a pokey 3 mph to 3.2 mph to keep my heart rate between 111 and 129 (although I just count 17-18 beats in 10 seconds - if I only get to 16 I bump it up .1 or .2; if I'm at 19 I slow it down .1 or .2)  Just turned 48 last week...I do ONLY the Week One Day 1 and Week One Day 2 strength training, although I do use my bowflex instead of the bands for most exercises - I've been doing ST for 3 years or so and am physically strong and need the challenge - I plan to repeat both days' exercises for a 3rd workout Saturday after my walk w/my partner in crime.  This morning I weighed in at 186.8 - that's SIX WHOLE POUNDS in 5 measley days.  Breaks my record of last year - I have not been below 188 in over 12 months - in less than a week!

     

    Talk about motivation for a POP weekend - my personal challenge yet to master - I'm chomping at the bit!!

     

    I eat more food (just less junk; no cream in my coffee at work is really a struggle for me); I work out more minutes per week, but at a much lower pace; I'm seeing results for the first time in over 12 months...I'm starting to hope that THIS TIME, I really WILL succeed!

     

    Sandy              

    7 weeks and 35# B4 son's Wedding!

     
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    Re: Cardio Target Heart Rate - 3/12/2010 12:44:54 AM
    Joanie675
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    Hello, I hope someone can help me understand this.  I've been browsing the forums about THR and the general info that I got on it was that as one gets more fit, the more effort one has to put in to get to the THR.

    I restarted the program 2nd week of January this year (2010) and I've done good on the cardio, doing 45mins to an hour 4 to 5 times a week and doing the body sculpting twice a week.  I had to go off plan for three weeks though because I had to give my full focus to something else but went back on it right after.

    So, in short, i'm into my 3rd week now.  When I started January, I needed to go 3.0 mph on the treadmill to hit my THR, then that became 3.2 and then today, I decided to monitor more meticulously and I had to walk at 2.2 mph to not go over 20 (which is 65% for my age, I'm 34). 

    That is just sooooo slow.  My question is am I not supposed to pump up the intensity because my body has been getting used to cardio all these weeks?  Should I go at this really slow pace?  I did slow down because of the science behind the THR burning fat but it's super slow and I just want reassurance that I'm doing the right thing.
     

     

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    Re: Cardio Target Heart Rate - 3/12/2010 2:37:40 PM
    BMOS Pamela
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    There is no set time when one may need to speed up or otherwise intensify their workouts to maintain the THR.  Amazing slow workouts have been quite normal for many of our members for months.
     
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    Re: Cardio Target Heart Rate - 3/12/2010 7:47:56 PM
    Joanie675
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    Okay, thanks a lot!  That's a comfort to know.  I did 2.3mph on the treadmill today and although it seemed much slower than my average walking pace, I'm going to trust the program.  All of you that have had success on this program are a testament to that.

    It kind of had a zen feel to it though.  So I switched my usual "house" music to "chillout" and am just thinking of being in a state of allowing.  I think "I am allowing my body to burn fat (and not muscle or sugar)."  I don't know but it makes sense to me that way and I start enjoying the slow pace.

    If this is how the workouts are going to be, that's certainly do-able!  Kind of got me excited to work out more while working out less.  Thanks again!
     

     

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    Re: Cardio Target Heart Rate - 3/12/2010 11:17:49 PM
    JanetJek
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    FYI, I find that some days I have to go slower to stay in the THR and some days faster.  It's not always the same...
     

    minnieyes-2-1-1-2-1-1-2-1-2.gif picture by mello33

    Celebrating 2 years Living Lean!!!!!!!

     
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