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Aerobic vs. Anaerobic: Facts Please
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siffleuse319
LIF Infant
Member since 8/08 189 total posts
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Aerobic vs. Anaerobic: Facts Please
Hi. I'm 33. My max heart rate is 220-33= 187. I recently started going back to the gym after a 6 month hiatus. I've been taking the classes and my heart rate hovers between 170 and 190 AT MODERATE intensity. What should I be doing differently? Will I be able to lose the extra few pounds in this zone?
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Posted 1/16/09 8:09 AM  |
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azoodie
Member since 8/05 8377 total posts
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Team SEXY BACK
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Re: Aerobic vs. Anaerobic: Facts Please
Posted by siffleuse319
Hi. I'm 33. My max heart rate is 220-33= 187. I recently started going back to the gym after a 6 month hiatus. I've been taking the classes and my heart rate hovers between 170 and 190 AT MODERATE intensity. What should I be doing differently? Will I be able to lose the extra few pounds in this zone?
I have found a friend! 
I too exercise above my target heart rate. My target range is supposed to be 124-162 but I am usually around the 165-185 range.
Someone correct me if I am wrong but I have learned that it does not hurt to work out above that range. You will most definitely be able to lose weight working out in that range. Anaerobic activity is not sustainable for long periods of time so if that just so happens to be your heart rate at moderate intensity that's definitely okay.
My friend told me once that I can sustain a heart rate above my 85% for long periods of time that I have a lot of potential (whatever that means)! 
I found this online and this had set me at ease about this whole situation:
"Your true MHR is the highest pulse rate you can attain during all-out effort, so by definition, it is impossible to exceed this limit. Your MHR is most accurately determined during an exercise stress test, when you run on a treadmill and are connected to an electrocardiogram that measures your pulse during maximal exertion, The easy way to estimate your MHR is to subtract your age from 220.
But this is only an estimate. Because we are all unique human beings of different ages and levels of fitness, our maximum heart rates can vary considerably. As we get older, our maximum heart rate slows down.
Also, regular training has the effect of lowering your maximum heart rate, as well as your resting heart rate. This is because your heart, like other muscles you exercise, becomes stronger and more efficient, pumping a greater volume of blood with each beat."
HTH!!! 
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| Posted 1/16/09 10:59 AM |
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pmpkn087
Life is good...
Member since 9/05 18504 total posts
Name:
Stephanie
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Re: Aerobic vs. Anaerobic: Facts Please
OK, so I don't measure my HR as much as I used to (though I probably should). But, the whole 220 - your age thing is not always right. Mine would be 193 and when I started working out, I was ready to vomit at 170. Now I can get it up to 190+ and keep it at 170 for a long period of time.
I guess my answer would be YES, you can lose weight in that range - i did!
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| Posted 1/16/09 3:43 PM |
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siffleuse319
LIF Infant
Member since 8/08 189 total posts
Name:
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Re: Aerobic vs. Anaerobic: Facts Please
Thanks ladies. I will continue to wear my monitor and gauge how I feel. It sux to have to build back up. I feel like such a slacker.
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| Posted 1/16/09 7:04 PM |
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Re: Aerobic vs. Anaerobic: Facts Please
Well, DH is religious about not working above your aerobic zone, and I do often. He is a hardcore runner, and reads all these books on running and building your aerobic base. We go at it all the time. From his reading (Stu Mittleman, Hal Higdon) he says that in order to build a good, solid aerobic base, you should not push your heartrate up too high. It affects you and your long term endurance.
I like to do intervals where I push my heartrate up - I have seen good results with that. So, I work within 65-75% then bump it up to 85-90 % for short intervals.
Also, as a former fitness instructor, I base how quickly you recover a good measure of your fitness level. So, when I do these intervals, I recover very quickly, and I find it takes more work to get my heartrate up that high.
ETA - I do all my workouts with a HR monitor.
Message edited 1/17/2009 4:54:03 PM.
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| Posted 1/17/09 4:53 PM |
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pmpkn087
Life is good...
Member since 9/05 18504 total posts
Name:
Stephanie
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Re: Aerobic vs. Anaerobic: Facts Please
Posted by lipglossjunky73
Well, DH is religious about not working above your aerobic zone, and I do often. He is a hardcore runner, and reads all these books on running and building your aerobic base. We go at it all the time. From his reading (Stu Mittleman, Hal Higdon) he says that in order to build a good, solid aerobic base, you should not push your heartrate up too high. It affects you and your long term endurance.
I like to do intervals where I push my heartrate up - I have seen good results with that. So, I work within 65-75% then bump it up to 85-90 % for short intervals.
Also, as a former fitness instructor, I base how quickly you recover a good measure of your fitness level. So, when I do these intervals, I recover very quickly, and I find it takes more work to get my heartrate up that high.
ETA - I do all my workouts with a HR monitor.
See, I agree with you. But your DH is right too. If you are doing long runs and want to stay in it without crapping out (like I do ). But for weightloss...you have to get that heartrate up.
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| Posted 1/17/09 6:29 PM |
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