posted Tue, 05/15/2012 - 07:40
896
65% of max is flawed IMO
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Say you have two people identical in every way except one has a resting heart rate of 85 the other 60. If you went by the formula to figure your 65% of max, say the guys were both 50; 220-50= 170 x 65%=110.5. The guy with the hr of 60 wld be raising his hr by 50.5 bpm but the guy with the hr of 85 wld only be raising it by 25.5 bpm. How can both be gaining the same effect? I ask this bc all my life I've had a high resting hr ( in the 80s)and if I did cardio at 110.5 it would seem to me like I was getting NO benefit from it. I would really appreciate some feedback
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If you have been tachycardic your whole life you need to go to the doctor!
The only way to tell if you are either burning carbs, or fats is to do two things, either take lactate levels while working out, or by doing VO2 max testing.
I can tell you this much, While you are lifting weights, you are going to be using almost 100% glycogen as a fuel source, till that is gone.
If you are doing HIT cardio you will use glycogen until it is gone then start to metabolize fats.
LISS or low intensity long duration is going to almost always use fat metabolism as the main fuel source.
If you are seriously interested in learned more about this I can link you to an awesome Exercise Physiology book that I have been using during my undergrad course work.
You can still burn fat if you are full on carbs just by doing LISS cardio, long walks that keep your RER (Respiratory exchange rate) Under 1.0. I know this to be fact because I have seen this on many VO2 max tests, so it can be done.
Once you reach the threshold for the fuel switch then you have to worry.
An old training technique before machines reading heartrates was body temp and time at machine. If you're breating is up but not rushed and you're sweating then youre in fat burning mode. If you're breathing rapid like fast jog then you're in cardio range. Most studies I've read and followed suggest two things. First if you're goal is fat burning minimum of 45 mins at the sweaty level. Second was weights prior to fatburning. Weights Burns only carbs as muscles use that for fuel. So lifting first Burman off all your carbs. Then doing the bike or treadmill forces your body to burn fat as there's no cheap fast energy left(carbs). In a way it acts like on the spot ketogenic blast.