Just get my Casio CHR-100 at MK tonight, tried out tonight. Oops.... no wonder I can't loss much weight by jogging: I was running too fast. My average HR tonight during a 34 min jog was 159 bpm, and I'm over trained at the anaerobic zone.
Let me check my rest heart rate tomorrow morning, and get a more clear heart rate zone.
4 comments:
I am highly skeptical that 159 bpm is in your anaerobic zone. It's just plain too low.
To lose fat, 60%-65% of max heart rate exercise is the most efficient way; which is about just a moderate to a brisk walk for most people. Beyond that, one starts to burn sugar instead of fat for energy due to the sudden surge of energy need.
From the basic estimation, my max HR should be 180BPM. Giving rest HR at 58, 85% exercise intensive (anaerobic threshold) should be at 162BPM. However, at anaerobic threshold, the HR should be more difficult to increase and I should feel hard when HR over it. by feeling, my anaerobic threshold should be around 170, and that means my max HR should be around 190BPM.
That make sense because many research said that 220-age is only a rough indication of max HR. It vary a lot between different people.
Regarding burn fat, exercise at 60-65% use a bigger % of fat as energy, but if you exercise the same period of time, 85% HR will still burns more fat than at 65% HR.
But then the body would starve and one would crave for more sugar and feeling tired and hungry much more easily with bodyaches; and in turn, the not so will powerful ones would start eating even more, needing some fatty and sweet food for the satisfaction they missed from the over exercising and doubt whether to continue exercising everyday after that and often have a harder time to keep going for another day. Which is one of the main reason why it is the worst idea for anyone to start off exercising at that high a rate for fat burning.
Instead one should build up the "quota" by starting slow and the body would get used to it over time and would let one do harder exercises later yet still keeping the HR at the same low rate.
Within the past 2 months I have lost 14 lbs and down from a 34" waist to now a 31" waist. Not one day did I ever feel too tired to exercise or bodyache from anything. That was not by exercise alone but I was able to keep my appetite low and were able to eat less that I normally do and still feeling just fine.
A few members of my family always talk about how much more and how much harder others should exercise and all, yet no one actually does any themselves. The most famous line is "Hey d'you know? Swimming is the best form of exercise." Yeah sure, and it would take a pretty big chicken to do a horse also; but hey, if only they would just start by simply getting off the couch after a meal for a change, they too could start losing some fat also.
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