Thanks, Marianne. This does clear things up. We get stuck in schools of thought–like the metabolism issue–and it seems heart rate might be the same type of thing. My worry was that I was working that hard and not losing any fat! I practice IF (the 8pm-noon fast) and always work out in a fasted state. I’ve been doing this a month now and am noticing gradual change. Thank you again for great workouts and tips!

–Sarah

Sarah, to be honest I don’t measure my heart rate. I know that some people do as a way to gaige HIIT training, but as far as fat loss goes, I believe that evidence now suggests there is no “fat loss zone” for the heart rate. You will only burn fat, if you burn more calories than you eat. Heart rate has very little (direct) effect on that. However, maximum heart rate is a great tool to measure workout intensity. As everyone is different (age, gender, fitness level etc), what is not intense for my body may be for someone else and may push their heart rate above what is safe, and will actually hinder your workout.

I hope I can explain this ok, but to use an example, I alway harp on about allowing adequate recovery intervals during a workout. With you, you should aim for your heart rate to fall from 175 (during effort) to about 130 (during recovery). If the rate doesn’t recover within the suggested 15-20s, then the next affort interval will push your already elevated HR up even quicker to max and probably above. Therefore I would suggest you play around with intervals and allow your heart rate longer to recover. This goes for anyone else too. The rest intervals I use are just enough for me to feel recovered. You will still use the same calories during the workout (and maybe more, if you are fit to put more effort in during the effort interval), if you max out the HR halfway through a workout, you may lag behind your potential for the remainder of the exercises.

From an energy point of view, this is where heart rate is of use. This is a bone I have with some of BodyRock’s workouts as they are all max effort for 50 seconds and 10 seconds recovery, even the so-call strength workouts (which you better not get me started on lol). I don’t know how anyone gets any benefit from 10 seconds “revovery”.

ANYWAY, I will maybe cover this question in my mext video, as I am sure this is something that others will find useful too. Another “bone” I have with BR is that training is NOT a one-size-fits-all concept, it needs tailoring and considerations. Age does paly a role so, not that you are not fit, but physically your heart’s max rate is a good guide to your limitations. This will definintly be a good topic to cover. I hope, in the meantime, this helps 🙂

Marianne

I have a question about heart rate. When I do my kettle bell workouts I work very hard. My heart rate is elevated and stays that way. But it’s pretty high–slightly above my so-called maximum. The owner of my gym says that maximum fat burning for my age (44) is 115-145! My cardio range is supposedly no more than 175. I am fit and healthy and feel I can handle the pace. Do you take heart rate into consideration?

Best-
Sarah

Hi Mickela, glad you are feeling better 🙂 Think I must be eating everything in sight these days :/ eek

The evil jumps are a killer – every time lol

Sara, I am sorry to hear you are having this trouble, it must be terrible! I suffer with a lot of extra tiredness at the minute as you will see from my last 2 workouts, I have been finding it very hard to motivate myself to workout. Sometimes I go to workout, and it just doesn’t happen. I don’t force myself when that happens – sometimes rest is badly needed more than a workout, so I rest – like today 🙂

I’m not exactly sure on what you are asking, but with regards to working out before bed, this is again an individual thing. I rest just as well after working out before bed, than if I just went straight to bed after work. Some people find they have more energy/motivation at different times of the day. For me, I workout best in the morning or early afternoon. Don’t worry so much about what so-called “dos and don’ts” there are for working out, only you will know from trial and error, what suits your body clock the best.

I hope your insomnia can be helped. Chronic lack of sleep will hinder your efforts, but it can be overcome. Try not to let it get you down, try and take it in your stride, as stress will only make things worse.

Again, I hope this helps, even a little 🙂
Best wishes for a good nights sleep for everyone.
Marianne

This workout really got my heart rate up and the last round of those evil jumps really had me screaming. Ouch those are evil, I can’t even count when doing those because it requires a lot of focus to do those properly.

I thought I was going to be able to do my jump rope interval, but nope, I was really sweating and pretty much done by the last round.
Great workout!, I am starting to get the hang of the kettlebell and I am loving it.

I am so impressed that you come home after a night shift and do these workouts and get such high numbers, what do they feed you in Ireland?

Thanks Becci, glad you enjoyed it – well you know what I mean 😉

Feel free to spread the word about 🙂 Glad you enjoyed it.

As for the nutrition question. If you are not hungry, don’t eat. Your metabolism won’t slow down if you miss a snack – I fast a whole day sometimes and my metabolism is fine. No point in making yourself eat if you ain’t hungry. On the other days, if it’s only once in a while, I don’t see any issue with letting your body dictate what you eat. Obviously if the hunger days happen more and more, maybe look at your overall calorie intake in general (as maybe you are not getting enough). It is hard to get things right, and unfortunately, you do need a little control over these things, but don’t let it take over – as stress can negatively affect appetite and weight loss too.

If what you are doing is still working, then stick with it. But listen to your body too, gain your body’s trust to choose 🙂

Cheers
Marianne