Quote:
Originally posted by numist
20 minutes at above 180 is considered to be the best for cardio work, which is what burns fat.
Another note: try to take at least a day off a week, preferably two. Your body needs time to recuperate from its exertions, if you keep working, you may jeopardise your health or mental stamina.
Just a note, I used to work out every day, it drags you down. Only do it if you are in a race week.
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180? that's insane... that's way way way too high... his exercising heart rate should be between 50 and 70-75% of his heart rate reserve for fat burning. as high as 85% once cardiofitness is good enough to handle it. start at the lower end since your new. then as your comfortable, move higher and push yourself. a good measure of level would be being able to have a quiet conversation while running. too high and he won't be able to keep going.
heart rate reserve can be found like this:
max HR = 220-age
heart rate reserve = max HR - resting heart rate (best if taken just after waking up)
HRR x desired upper and lower boundry (like 50 and 60) %'s.
take both those numbers and add them to the resting heart rate.
so for jakob, whose 23, i'd say start off at 50-60% of your heart rate reserve. go higher if you can do 30 minutes or so, easily.
max heart rate = 220-23 = 197
resting HR (pretend) = 70 bpm
HRR = 197-70 = 127
127 x 50% = 63.5 + resting HR = 133.5 bpm
127 x 60% = 76.2 + resting HR = 146.2 bpm
so he would want to have his HR at 133 - 146 bpm while doing cardio.