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pheonix
Cat 3 Groupie
Joined: 26 Jul 2010
Posts: 10
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 Posted: Mon Jul 26, 2010 10:54 am Post subject: Fat burning heart rate zone |
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Hello,
I have just started riding a bike to try and lose a bit of weight and get some fitness back. I have also bought a Polar heart rate monitor. I have let the HRM calculate my HRMmax which correlates closely with HRMmax based on other various calculations. If I do a 2 hour ride in the fat burning zone I don't feel as though I am making any effort whatsoever. In fact I am just touching into the fat burning zone before I start riding, after putting on my shoes and helmet.
I can do the same 2 hour ride with an average heart rate of 83% of my max HR without feeling that I am over extending myself but feel as though I am getting more out of my bike ride.
After 2 weeks of this I have only lost 2 lbs. Should I just keep riding at this super slow effort to lose weight?
Thank you. |
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martin smith
World Champ
Joined: 09 Jun 2003
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Location: shoehorning kittens into jars
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| Posted: Mon Jul 26, 2010 10:56 am Post subject: |
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it's bollocks. ride as hard as you can, you burn more calories, eat the same and the weight will fall off. don't try and loose more than 2 lbs a week though or you'll be loosing muscle apparently.
I reckon this fat burning zone stuff is just to make lard arses feel better about going slowly.
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16mm
E, Silver
Joined: 13 Mar 2007
Posts: 533
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| Posted: Mon Jul 26, 2010 11:10 am Post subject: |
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It is technically the hr zone where your body burns proportionally more fat, but as Martin says, there is much more to it.
Ideally ride as hard as you can, for the amount of time you have, so a 20 min blast is much more intense than a 2 hour session.
Have a easier ride every few sessions.
Or put more simply
+3.142 to martins post... |
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cjdjustride
Elite Poster
Joined: 20 Aug 2006
Posts: 207
Location: Bristol
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| Posted: Mon Jul 26, 2010 11:19 am Post subject: Re: Fat burning heart rate zone |
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| pheonix wrote: |
Hello,
I have just started riding a bike to try and lose a bit of weight and get some fitness back. I have also bought a Polar heart rate monitor. I have let the HRM calculate my HRMmax which correlates closely with HRMmax based on other various calculations. If I do a 2 hour ride in the fat burning zone I don't feel as though I am making any effort whatsoever. In fact I am just touching into the fat burning zone before I start riding, after putting on my shoes and helmet.
I can do the same 2 hour ride with an average heart rate of 83% of my max HR without feeling that I am over extending myself but feel as though I am getting more out of my bike ride.
After 2 weeks of this I have only lost 2 lbs. Should I just keep riding at this super slow effort to lose weight?
Thank you. |
Just a thought, but you may like to think about having a proper test to find your Max. HR. You could possibly be working with too low a value. |
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pheonix
Cat 3 Groupie
Joined: 26 Jul 2010
Posts: 10
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| Posted: Mon Jul 26, 2010 11:27 am Post subject: |
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Thanks very much.
I am sure my HRmax is correct to within a couple of beats. I am not sure if I should ride as hard as I can for 2 hours as I don't know if it might do me some harm to gradually developing some fitness. I am not sure if I want to get back home absolutely flaked out. If I ride too hard for 2 hours won't this burn/use more glyogen stores rather than fat? |
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martin smith
World Champ
Joined: 09 Jun 2003
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Location: shoehorning kittens into jars
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| Posted: Mon Jul 26, 2010 11:28 am Post subject: |
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| pheonix wrote: |
Thanks very much.
I am sure my HRmax is correct to within a couple of beats. I am not sure if I should ride as hard as I can for 2 hours as I don't know if it might do me some harm to gradually developing some fitness. I am not sure if I want to get back home absolutely flaked out. If I ride too hard for 2 hours won't this burn/use more glyogen stores rather than fat? |
Yup. then your body replenishes those glycogen stores by metabolising fat - more fat than you would have burned going slowly.
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Before you criticize someone, you should walk a mile in their shoes. That way, when you criticize them, you're a mile away and you have their shoes. |
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Davey C
Div 2 Pro
Joined: 01 Jun 2008
Posts: 5745
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| Posted: Mon Jul 26, 2010 11:30 am Post subject: |
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| pheonix wrote: |
Thanks very much.
I am sure my HRmax is correct to within a couple of beats. I am not sure if I should ride as hard as I can for 2 hours as I don't know if it might do me some harm to gradually developing some fitness. I am not sure if I want to get back home absolutely flaked out. If I ride too hard for 2 hours won't this burn/use more glyogen stores rather than fat? |
If you ride easy for 2hrs you may burn 100 calories. If you ride hard for 2hrs you may burn 200 calories. Does it matter if it's fat or glycogen? You'll lose more weight with the second option. (assuming your eating remains constant)
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KJ
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Joined: 18 May 2005
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| Posted: Mon Jul 26, 2010 11:31 am Post subject: |
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| pheonix wrote: |
Thanks very much.
I am sure my HRmax is correct to within a couple of beats. I am not sure if I should ride as hard as I can for 2 hours as I don't know if it might do me some harm to gradually developing some fitness. I am not sure if I want to get back home absolutely flaked out. If I ride too hard for 2 hours won't this burn/use more glyogen stores rather than fat? |
Gotta love the guys on here. They know nothing about you, age, gender or medical history but they tell you to ride eyeballs out  Shame on you Martin you should know better. 
Tucker define 'easy'. |
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martin smith
World Champ
Joined: 09 Jun 2003
Posts: 12187
Location: shoehorning kittens into jars
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| Posted: Mon Jul 26, 2010 11:33 am Post subject: |
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| KJ wrote: |
| pheonix wrote: |
Thanks very much.
I am sure my HRmax is correct to within a couple of beats. I am not sure if I should ride as hard as I can for 2 hours as I don't know if it might do me some harm to gradually developing some fitness. I am not sure if I want to get back home absolutely flaked out. If I ride too hard for 2 hours won't this burn/use more glyogen stores rather than fat? |
Gotta love the guys on here. They know nothing about you, age, gender or medical history but they tell you to ride eyeballs out Shame on you Martin you should know better.
Tucker define 'easy'. |
rubbish, it's good advice. if you want to loose weight, ride hard. if you read the quote above you will notice that this is someone who knows their max HR so isn't going to flake out when they try hard.
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KJ
T de F Winner
Joined: 18 May 2005
Posts: 26400
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| Posted: Mon Jul 26, 2010 11:36 am Post subject: |
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| martin smith wrote: |
| KJ wrote: |
| pheonix wrote: |
Thanks very much.
I am sure my HRmax is correct to within a couple of beats. I am not sure if I should ride as hard as I can for 2 hours as I don't know if it might do me some harm to gradually developing some fitness. I am not sure if I want to get back home absolutely flaked out. If I ride too hard for 2 hours won't this burn/use more glyogen stores rather than fat? |
Gotta love the guys on here. They know nothing about you, age, gender or medical history but they tell you to ride eyeballs out Shame on you Martin you should know better.
Tucker define 'easy'. |
rubbish, it's good advice. if you want to loose weight, ride hard. if you read the quote above you will notice that this is someone who knows their max HR so isn't going to flake out when they try hard. |
Would you give me the same advice? |
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martin smith
World Champ
Joined: 09 Jun 2003
Posts: 12187
Location: shoehorning kittens into jars
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| Posted: Mon Jul 26, 2010 11:39 am Post subject: |
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| KJ wrote: |
| martin smith wrote: |
| KJ wrote: |
| pheonix wrote: |
Thanks very much.
I am sure my HRmax is correct to within a couple of beats. I am not sure if I should ride as hard as I can for 2 hours as I don't know if it might do me some harm to gradually developing some fitness. I am not sure if I want to get back home absolutely flaked out. If I ride too hard for 2 hours won't this burn/use more glyogen stores rather than fat? |
Gotta love the guys on here. They know nothing about you, age, gender or medical history but they tell you to ride eyeballs out Shame on you Martin you should know better.
Tucker define 'easy'. |
rubbish, it's good advice. if you want to loose weight, ride hard. if you read the quote above you will notice that this is someone who knows their max HR so isn't going to flake out when they try hard. |
Would you give me the same advice? |
can you:
| Quote: |
| do the same 2 hour ride with an average heart rate of 83% of my max HR without feeling that I am over extending myself |
?
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Before you criticize someone, you should walk a mile in their shoes. That way, when you criticize them, you're a mile away and you have their shoes. |
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Lee
World Champ
Joined: 12 Jul 2002
Posts: 12612
Location: Hertfordshire
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| Posted: Mon Jul 26, 2010 11:44 am Post subject: |
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| pheonix wrote: |
I am sure my HRmax is correct to within a couple of beats. |
Based on how you have calculated it why are you?
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| But, on reflection, you're probably right... |
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Davey C
Div 2 Pro
Joined: 01 Jun 2008
Posts: 5745
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| Posted: Mon Jul 26, 2010 12:05 pm Post subject: |
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| KJ wrote: |
| pheonix wrote: |
Thanks very much.
I am sure my HRmax is correct to within a couple of beats. I am not sure if I should ride as hard as I can for 2 hours as I don't know if it might do me some harm to gradually developing some fitness. I am not sure if I want to get back home absolutely flaked out. If I ride too hard for 2 hours won't this burn/use more glyogen stores rather than fat? |
Gotta love the guys on here. They know nothing about you, age, gender or medical history but they tell you to ride eyeballs out Shame on you Martin you should know better.
Tucker define 'easy'. |
Tucker hasn't posted on this thread.
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Have you got any Triple Sod? Yellow Bentines? What about some Clarky Cat? |
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KJ
T de F Winner
Joined: 18 May 2005
Posts: 26400
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| Posted: Mon Jul 26, 2010 12:10 pm Post subject: |
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| Davey C wrote: |
| KJ wrote: |
| pheonix wrote: |
Thanks very much.
I am sure my HRmax is correct to within a couple of beats. I am not sure if I should ride as hard as I can for 2 hours as I don't know if it might do me some harm to gradually developing some fitness. I am not sure if I want to get back home absolutely flaked out. If I ride too hard for 2 hours won't this burn/use more glyogen stores rather than fat? |
Gotta love the guys on here. They know nothing about you, age, gender or medical history but they tell you to ride eyeballs out Shame on you Martin you should know better.
Tucker define 'easy'. |
Tucker hasn't posted on this thread. |
Indeed. Don't think Tucker has posted today at all. I missed him at breakfast. It's that avatar. I keep muddling you two up now. |
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pheonix
Cat 3 Groupie
Joined: 26 Jul 2010
Posts: 10
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| Posted: Mon Jul 26, 2010 1:09 pm Post subject: |
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Thanks for your replies.
I think I will ride harder than the fat burning zone, I will enjoy it more anyway. My HR goes well higher going up any sort of slope anyway and takes a long time to drop again, so it is almost impossibe to stay down in the fat burning zone unless I stop and walk for a bit.
Does this mean if I ride harder and use glycogen, I will in effect be losing weight after the bike ride as my fat replenishes the glycogen I have used? |
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Chrissylaa
E, Gold
Joined: 17 Apr 2009
Posts: 3382
Location: On a hillside desolate.
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| Posted: Mon Jul 26, 2010 1:17 pm Post subject: |
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You need to do a bit of riding to let your body stabilise and get local muscular endurance first.
Then you can start thinking about losing weight.
Could be up to a month or so.
Good luck.
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16mm
E, Silver
Joined: 13 Mar 2007
Posts: 533
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| Posted: Mon Jul 26, 2010 1:39 pm Post subject: |
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| KJ wrote: |
| pheonix wrote: |
Thanks very much.
I am sure my HRmax is correct to within a couple of beats. I am not sure if I should ride as hard as I can for 2 hours as I don't know if it might do me some harm to gradually developing some fitness. I am not sure if I want to get back home absolutely flaked out. If I ride too hard for 2 hours won't this burn/use more glyogen stores rather than fat? |
Gotta love the guys on here. They know nothing about you, age, gender or medical history but they tell you to ride eyeballs out Shame on you Martin you should know better.
Tucker define 'easy'. |
I deliberately didn't specify how hard (% hrm max), to go for two hours. For a beginning cyclist ' as hard as you can' is not going to be anywhere near a threshold interval.
It's more likely to be as hard as you can be  to go, and when it gets unpleasant, you slow down a bit . Or you may be limited by other factors like comfort on the bike.
The advice remains, if you go as hard as you can*, you'll more more energy. Assuming you don't eat the Fridge after every ride you'll lose body fat and change shape. You may also lose mass, but that depends.
You also mention you enjoy riding harder than the fat burning zone. Enjoying exercise is what will improve you body composition and shape in the long term.
2 weeks isn't long. Enjoy cycling, ride hard and you'll get there.
After a fat burning ride you will stop burnign fat soon after you stop riding.
After a harder session you body will need to replenish glycogen 7 repair and rebuild muscle, and this energy will be in addition to that you burnt during the ride.
Last edited by 16mm on Mon Jul 26, 2010 1:47 pm; edited 2 times in total |
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Billy Boy
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Joined: 11 Aug 2003
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Location: Not Aylesbury
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| Posted: Mon Jul 26, 2010 1:43 pm Post subject: |
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I'd throw the HRM into the bin meself, just ride to feel and don't be a slave.
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pheonix
Cat 3 Groupie
Joined: 26 Jul 2010
Posts: 10
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| Posted: Mon Jul 26, 2010 1:45 pm Post subject: |
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| 16mm wrote: |
It is technically the hr zone where your body burns proportionally more fat, but as Martin says, there is much more to it.
Ideally ride as hard as you can, for the amount of time you have, so a 20 min blast is much more intense than a 2 hour session.
Have a easier ride every few sessions.
Or put more simply
+3.142 to martins post... |
Does that mean I could lose the same amount of weight if I ride really hard for 20 minutes as I might if I ride easier for 2 hours? |
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16mm
E, Silver
Joined: 13 Mar 2007
Posts: 533
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| Posted: Mon Jul 26, 2010 1:51 pm Post subject: |
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| pheonix wrote: |
| 16mm wrote: |
It is technically the hr zone where your body burns proportionally more fat, but as Martin says, there is much more to it.
Ideally ride as hard as you can, for the amount of time you have, so a 20 min blast is much more intense than a 2 hour session.
Have a easier ride every few sessions.
Or put more simply
+3.142 to martins post... |
Does that mean I could lose the same amount of weight if I ride really hard for 20 minutes as I might if I ride easier for 2 hours? |
2h vs 20mins Depends on the intensity. But it's certainly possible. The 20 mins might not be much fun at the time, but can be addictive.
You'll lose most weight by doing an exercise you enjoy, regularly and often, and basically by becoming a cyclist as part of what you do, rather than as a tool for weight control. |
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