My dad is starting to run a lot and wants to lose weight. He rarely exercises but is starting to a lot. He wants to know what he should keep his heart rate at to lose weight?? He’s 41 years old and weighs 200 lbs.
To determine your dad’s target training zone with HRR, do this:
Take your resting pulse three mornings in a row, just after waking up. Add all of them together, and divide by 3, to get the average.
Let’s say your average is 60 beats per minute.
(220) - (your age) = MaxHR
(MaxHR) - (resting heart rate) = HRR
(HRR) x (60% to 80%) = training range %
(training range %) + (resting heart rate) = (your target training zone)
The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.
The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system. The body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.
Let me know if this makes sense
Did he get the all clear from a doc? No heart or BP problems?
If he is good to go, I’d focus more on form than HR. Run as far as he can with good form, then just walk until he’s ready to go again. HR will take care of itself and it’ll save his joints.
[quote]HoratioSandoval wrote:
Did he get the all clear from a doc? No heart or BP problems?
If he is good to go, I’d focus more on form than HR. Run as far as he can with good form, then just walk until he’s ready to go again. HR will take care of itself and it’ll save his joints.[/quote]
I do agree, if your dad is just running to lose weight, I would suggest something more low-impact (at least until the weight is gone). If it your dad’s goal to compete in an event, then focus on form, maybe cross-train initially, to ease the body into running. For someone who is out of shape and overweight, running is extremely taxing on the body.
The supposed “Cardio Zone” and “Fat Burning Zone” you see on all the exercise machines is mostly a bunch of crap. If your dad is in decent shape (i.e no major health issues), then he should mix up his cardio and do weight training as well.
For example:
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Weightlifting session 3x per week with 15-20 min of relaxed, steady-state cardio afterward. The cardio in this case is for recovery and to take advantage of the fact that muscle glycogen levels will be low after his workout forcing the body to use stored fat for fuel.
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HIIT 2x per week for 20-30 min. High Intensity Interval Training means you move at top speed (e.g. sprinting) for 30-60 seconds, then back off to a slow jog or fast walk for a minute, the repeat until you reach your time goal. The advantage of this is that your metabolism will remain elevated long after you finish the workout.
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NEPA all the time. Non Exercise Physical Activity is just what it sounds like. Going for an after dinner walk, parking as far away from the mall as you can, playing with your dog, taking the stairs over the escalator. Basically take every opportunity you have in your day to use your muscles. It adds up.
Having said all that, if your dad’s diet is not in order that’s the place to start. You can’t out train a bad diet.
I suggest you go to the top of the beginner’s forum and read the sticky threads there. There are many great article linked about diet and training that will provide a great foundation of knowledge to get your dad started on the road to a strong, healthy physique. Have him join up here at T-Nation as well, it’s a great source of inspiration and motivation.
Good luck to both of you.
Be aware that the HR calculations are for average people. There are wide ranges of normal heart rates. The maximum heart rate will decline with age and is not fitness dependant but some people will be significantly higher or lower than average. My max HR is about 20 beats higher than average, others may be 2-% lower. If your father’s max heart rate is low, then trying to hit the aerobic zone could be unrealisticly hard. Better is to go by feel. If he’s trying a moderate workout, he should be just able to carry on a conversation. If he’s doing HIIT, he should be breathing too hard to speak. Don’t start with HIIT until he has built up some conditioning.
Stu