Heart rate/ fat burning question

[Topsywoemount]

Hi folks,

simce becoming very active 3 months ago, I’ve noticed my rhr has decreased significantly (woohoo!) when I started I’d be in fat burning zone for up to a couple hours after just regular walking. Now I have to bust a** to be in fat burn mode, let alone cardio (makes sense since I’m fitter and lighter.) what confuses me is I lift weights moderately too, which doesn’t put me in fat burn at all. That alone is not what confuses me most though. What confuses me most is the concept that muscles burn fat...fat burning heart zones are higher, and again, fitter people’s rhr are lower...so is it that the way muscle burns fat just doesn’t alter heart rate? I expected that due to the concept muscle burns fat, my Fitbit would say I was in the fat burning zone more often now that I’m lifting more and lifting heavier weights. Does that make sense? It’s frustrating to see my heart rate zone bars go down over time, even though I’m increasing my activity and exertion over time. The cardio zone time remains the same, but that orange fat burn bar keeps getting smaller. Help me figure out how to make my stats go up again pls!

[MarciM]

Hi @Topsywoemount

Strength training firms your muscles, burns calories and increases your muscle mass. Muscles burn calories even while your resting, if you increase your muscle mass it helps you to shed excess body fat. In fact, just 1 pound of muscle can burn as much as 50 calories per day. Hope that helps. 

[WavyDavey]

Weight training is a funny thing in regards to heart rate. A lot depends on the style. I have friends that do olympic lifting, and their heart rates spike for such a brief time that they don't ever get in the cardio zone. Powerlifters have a similar issue. On the other end of the spectrum, is circuit and bodybuilding-style weight training. Those will involve more cardio.

So if you want to get up in higher zones, consider going to a higher-volume/less-rest style of lifting. Alternately, adding some intense cardio or HIIT can kick start things.

But the sad, depressing truth is, as your fitness level increases, it takes more effort (or more creative effort) to get similar results as previously. But it can be done!

[emili]

I feel your pain - there are days when I lift and think I am going to expire because my heart is beating so hard and it is all so difficult. But looking at my HR- its like 85. This is why you will sometimes see people doing burpees or miming rope jumping or jogging to get their HR up. I go for a farmers carry walk around the gym three times to get my HR a little up during my session. Or I jump on the treadmill after for a brisk walk. The important thing is that you are increasing your overall fitness and strength. Your RHR is just one statistic.. maybe consider not getting too stuck on that specific number... my two cents.