basic gym question pls?

M

montou

0
hi guys

i have just discovered this forum and would like to try a question.

i am 6ft 3, 33 years old and weigh in at 98kg

im looking to lose at least 10kg in the next 2-3 months and have started the gym 3 times a week 2 weeks ago.

now i have been advised to get my heart rate up to 155-160 beats per min, when using the cross trainer, exercise bike and treadmill...in that order.

duration of 30 mins per exercise machine.

now when i use the bike and cross trainer this is no problem but when i use the treadmill which is a mixture of walking and running, my heart rate when running will go above 160 to between 162 -172 within 4 mins of running.

now my question is - am i doing myself more harm than good?

will it help weight loss or leave me feeling more drained the higher my rate goes?

many thanks for your time

monty
 
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are you doing only cardio? if so why? and to answer your question about heart rate if you are looking to sustain a heart rate that high you are doing more harm than good but if you choose to do interval training that would be acceptable.
to figure out your target heart rate zone use the Karvonen formula
220 - your age - resting heart rate times the upper and lower ends of your zone
then add your resting heart rate back to get your THR
for example here is my THR 70%
220-32(age)= 188
188-60(resting heart rate)= 128
128*.70(target heart rate)= 89.6
89.6+60(resting heart rate)=149.6bmp this is a sustainable number for me as it is below my anaerobic threshold (i can maintain this pace without lactic buildup)
 
hi

thank you for the reply.

i will start doing weights also once i get more fit as after 90 mins of cardio i am soaked in sweat and fatigued!

your formula is a bit too complexed for me.

can you pls suggest a fat burning heart rate that will not do my heart or health any harm that i should work to?

the more weight i lose and the fitter i become will that mean i can sustain a longer run at a lower rate?

thanks
 
here is a link to a HR calculator your resting heart rate is your heart rate taken after relaxing for fifteen minutes or more accurately as soon as you open your eyes in the morning without the jolt of an alarm
if you check your resting HR REGULARLY it is a good fitness guage
as far as a suggestion it depends on your level of fitness i'll assume that you are in decent shape as you are able to do 90min of sustained cardio so a educated guess would put you around 145-155 stay below 160 unless you are trying to improve on conditioning more than fat loss
were you told to do 90min of cardio or are you training for something?
it is better to do a whole body weight workout followed by cardio...three times per week than five times per week killing yourself , the hard thing to do is train smarter not harder you are not 16
and as far as sustaining a higher heart rate after you get fitter that is the AT i was referring to before as you get fitter and more efficient you will be able to sustain higher heart rates without as much discomfort or more easily but that does not change the training zones for your heart rate it only means you are better conditioned
 
thank you for all of your advice, i will be taking it all onboard!
 
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