calculating hr/intensity

[premo]

hi guys
a friend of mine has just joined the gym and wants to do cardio bike and treadmill etc , but she doesnt know what intensity she has to work at
how can she work out her heart rate - or what calculations does she have to do when doing cardio for fatloss

 

[carter1990]

well it really depends on the type of cardio you want to do...

this article is great explains various types of cardio with specific heart rate goals:
Types of Cardiovascular Training - Interval Training, Fartlek, Long-Duration, Tabata Method

also here is a heart rate calculator:
Target Heart Rate Calculator

 

[Klutch]

for mma i get my heart rate to 180 bpm then rest as soon as it hits 130 bpm i go to 180 bpm and do that for 25min on different stations but thats for mma but will def. lose fat and get great cardio. hope this helps

 

[premo]

thanks guys

 

[TJTJ]

There is a mathematical formula trainers use. This is the simplified version...

220-(your age)=(some #) x .60 or .65 = Target Heart Rate

The .60 and .65 are % of exertion. So to burn fat you want to be in the low % 60-65%. Now If you want to build a strong cardiovascular system you go up to 70%, 80% and up.

I use Polar HRM. They sync with the cardio machines. Those wack ass machines that you have to hold you hands on for you HR suck.

 

[Built]

If she's doing cardio for fatloss, she needs to rethink her training - and more importantly, her diet.

How much fat is she trying to drop, what kind of caloric deficit is she running, and how often does she lift weights?