Target heart rate for cardio??

i would just like to know what % of maxium heart rate should i keep at for cardio post weights workout.i do cardio for 20mins after weights workout,just need to know what heart rate should i be at for fat burning.im 32 my maxium heart rate is 188

dude, good rule of thumb is keep it low intensity, this means you should be able to hold a conversation and not be out of breath when doing cardio for fat loss.

I do 1 hour walking on cardio at a smal incline...my heart rate is around the 120 mark. This will work fine...

hope this helps.

Agreed, if u plan to do cardio after weight training, I would keep it to low intensity

thanks.i normally keep it low intensity after weights with a heart rate of abt 130 which is in my fat burning zone.130 is abt 70% of maxium heart rate.should i drop it?

You guys are scaring me, I have my heart rate go up to 160 and i'm pretty fit..

160 is pretty high, and the fitter u are the lower it should be, but I guess u've always struggled with the high blood pressure if I recall correctly

jeah I do, but resting heart rate is allways very low (50 - 60) hmm, what is the max I should allow it to go up too?

140 is good, 150 max

Pump for fat burning u have to use the formulae to determine ur max heart rate.220- age= max heart rate and round abt 50-60% of max heart rate should be your fat burning zone

Mine is also pretty high. When running on the treadmill at 9.5 km/h mine is between 160 - 180.

When boxing I hit 180 - 190.

im resting heart rate is around 65 and jumps up to around 160 when doing exercise.. so its not allways high.. and when I do anything I do it all out, so I really break myself, I normally do short sprints of something... I don't like being on a cardio machine longer than 10 minutes..

guys low intensity if u are on keto,if you are running on carbs then 20mins post work out if your nutrition is right,if u are training for 45mins and doing 20mins hiit cardio post training thats cool as long as u have had carbs pre work out and will have carbs post work out to replenish used glycogen stores... HIIT cardio should be consider as another weight training session so even if u are doing HIIT cardio on a off day make sure u have propper pre and post nutrition going...

DJ i do HIIT cardio fist thing in the morning and keep my heart rate abt 130-140 post weights.i do cardio twice a day

thats fine as long as u are having carbs,if u want u can cut your cardio back a bit,do 1 low intensity session and 1 high,see what your body does,might like the change for a bit...

your body becomes used to the things u are doing,if u are still dropping body fat and getting the results u want then thats 100% perfect stay on track and keep doing what u are doing,if its started to slow then it needs to be adjusted a bit...

DJ my morning cardio session is very high intensity and after weights is low,but what i find is when i start to slow down i just increase my cardio session by an extra 5 mins and my body reacts.

thats fine then...

I was wondering...in my offseason i dont do light intensity cardio post weight training late evenings because of the popular belief that cardio has a impact on muscle growth, slows it down, stops it or watever! Please can someone help me on this?

muscle building needs calories,cardio uses calories,unless u wanna eat more then dont do cardio...

I hate Cardio!!,

With my dieet I hardly have energy to walk out of the gym, Still trying to burn the last MM of my Tummy, but I have seen My best results when do very low intensity almost like a warmimg down cardio session afte rmy weight session and then do a full Cardio(rugby style) the next day NO WEIGHTS! Yip and then follow the routine It will be Week 1: 3 days Gym 2days cardio, Week2 days Cardio 2 days gym, I will gaurentee that you will burn plenty fat by Week 3 and your Stamina will be very much higher ,given your dieet is good.

Ask your local Rugby team if you can join there practise session ,good to keep your Cardio vascular system clean and open also helps with blowting and water retention probs.

Just my 2 cents.

:silly:

if you have no energy to leave the gym and u are not burning that last bit of fat then u are probably under eating dude...

awesome! straight answer, thanx

I don`t buy into this fat burning zone jargon at all. I think it is something that marketing people came up with in order to sexify gym equipment. IMO cardio should be seperated from weight days and should be done at high intensity if you looking to burn fat. Sprinters are not built like they are because they run like long distance runners and vica versa.

barbell but also answer me this,doing HIIT cardio on off days means u are pretty much training 7 days a week,now the whole thing with dieting and cardio is to be in a calorie defecit with out forcing the body into over training and let it recover properly so cortisol levels dont rise and start to eat away at the muscle,when doing low intensity cardio it gives your body no added strain of doing another intense work out (HIIT cardio should be treated as a work out) and burns the same amount of caloires just in a longer period of time... so what would u do,1 hour LISS cardio,45mins high intensity weight training 5 days a week on a low calorie diet and not force the body into over training keeping cortisol levels normal and burn fat,or training very intensly on low calories 7 days a week forcing the body into over training and haulting fat loss and adding to muscle break down... choice is yours, if u are doing HIIT cardio make sure your calories are high enough inorder to support the training session...if you start battling with sleep,battling to wake up,your heart rate starts to elevate when u are doing normal activities then u are going to need at looking into taking a day or two off to recover...i only suggest that u do HIIT cardio 4 times a week, 2 days on 2 days off max 30mins... otherwise u are in for a world of trouble...

I hear you Dj....I just believe that if I am going to do a work out then I want to maximise the amount of calories I burn in the alloted time and ino more overall calories are burnt from HIT. Again, its becuase I don`t have a lot of time to spend in the gym...40-50 minutes and Im outta there. I only do cardio 3 times a week and weights 3 times a week with one day rest. The cardio is generally a 20 minute sprint/interval session and then a 10 -15 spinning session. I originally started doing 40 minutes spinning but it (I agree with you here) became too much so I cut back.

As for the production of cortisol from over training I don`t think its a problem unless your sessions are over extended, your diet is bad and your sleep patterns are awry. Of course...diet plays a huge part in the results as refuelling is critical.

Edit...dont get me wrong...I think both LI and HI have their places and benefits...