What is the best ratio for Heart rate zones during excercise?

[DwayneRice]

 I'm on a liquid diet as part of a Bariatric program, my average intake of calories is about 800 while my out put is between 4000 and 5000 almost every day.  My step goal is 15000 steps a day, which is a walk in the part if I break it into three walks during the day.  Energy has not been my issue, with the exception of single 15000 step walks.  I lost 40 lbs the month before surgery and 17 lbs in the 2 weeks after. 

The one issue I'm having problems with is my heart rate zones. Before Surgery I would rarely reach the peak zone but at 10 days after surgery (which is what the doctor told me I could start walking for distance again) my heart rate is mostly in the peak zone.  This concerns me but when I stop my heart rate recovers very quickly.  I'm also able to carry a conversation while in the peak zone.

Can anyone say how much time I can spend in the peak zone and still be safe?

[Raviv]

Since you're only a week and a half post surgery, this is definitely something I would ask your doctor.  There may be some healing time involved where your heart rate may need to stay lower than it would for the average person.  I honestly would ask your doc first.

[alef · Accepted solution]

Hi Dwayne, from fitbit: Heart rate zones can help you optimize your workout by targeting different training intensities. Your zones are calculated based on a percentage of your estimated maximum heart rate. Fitbit calculates your max heart rate with the common formula of 220 minus your age. The illustrations below provide examples for each zone. For more information about zones, see the American Heart Association's Target Heart Rates article.

PEAK ZONE

Peak zone, which means your heart rate is greater than 85% of maximum, is the high-intensity exercise zone. The peak zone is for short intense sessions that improve performance and speed.

CARDIO ZONE

Cardio zone, which means your heart rate is 70 to 84% of maximum, is the medium-to-high intensity exercise zone. In this zone, you're pushing yourself but not straining. For most people, this is the exercise zone to target.

FAT BURN ZONE

Fat burn zone, which means your heart rate is 50 to 69% of maximum, is the low-to-medium intensity exercise zone and may be a good place to start for those new to exercise. It’s called the fat burn zone because a higher percentage of calories are burned from fat, but the total calorie burn rate is lower.

I'm losing wyour md too, whyeight after heart bypass surgery. my md and PT people recommended up to top of cardio zone for best safe results for me.  You're probably doing 7.5 miles a day if most in the peak zone sounds like a lot. Also, peak zone should be short intense sessions so if you can talk that is good.

I'd suggest checking with your md too.

good luc

[DominicJ]

Heart rate zones are a bit of a myth really, but your program looks absolultly insane.

If your doctor has ok'ed it, and actually read what you posted, I withdraw my objection, but thats just so far beyond normal that no one here is going to be able to offer much practical advice.

[Raviv]

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@DwayneRice wrote:

 I'm on a liquid diet as part of a Bariatric program, my average intake of calories is about 800 while my out put is between 4000 and 5000 almost every day.

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Yeah, I forgot to mention that this is really, really not good for you.

Those numbers should be a little closer together.  If you're required to go that low on intake, which should be a very temporary thing if at all, then you shouldn't be working out so hard that you're burning 4000-5000 calories per day.

[iMike]

I imagine on a liquid diet after surgery it is probably very difficult to consume more calories than that.  Considering you just had surgery I think you should go back and ask your doctor.  It's probably an oversight and this is something he/she probably should have covered with you before you left the hospital.

[Heybales]

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@DwayneRice wrote:

 I'm on a liquid diet as part of a Bariatric program, my average intake of calories is about 800 while my out put is between 4000 and 5000 almost every day.  My step goal is 15000 steps a day, which is a walk in the part if I break it into three walks during the day.  Energy has not been my issue, with the exception of single 15000 step walks.  I lost 40 lbs the month before surgery and 17 lbs in the 2 weeks after. 

The one issue I'm having problems with is my heart rate zones. Before Surgery I would rarely reach the peak zone but at 10 days after surgery (which is what the doctor told me I could start walking for distance again) my heart rate is mostly in the peak zone.  This concerns me but when I stop my heart rate recovers very quickly.  I'm also able to carry a conversation while in the peak zone.

Can anyone say how much time I can spend in the peak zone and still be safe?

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That's called evelated HR - not associated with the effort being put forth.

In other words - that HR is not needed to deliver the oxygen required for some enormous workout effort - as proved by the fact your breathing rate does match the effort, but not the HR.

This is exactly the reason why HR-based calorie burn can start being very bad estimate.

Your HR can elevate easily 10 bpm merely to aid in cooling the body, but you are doing exact same pace and weight and calorie burn as a cooler walk.

Dehydrated can elevate too - as heart is working to push thicker blood to where it's needed, but again breathing gives it away.

Immune system fighting can elevate too.

So this is probably evelated because of a badly stressed out body from the surgery.

It's not really a good indication right now regarding the level of work your body is actually doing.

BUT - that doesn't mean it's good for the heart, and why it's elevated may indicate other issues too.

And sadly - while the Fitbit may think you are burning that much daily - I'm betting from prior diets, and one you were probably in prior to surgery - your body is no longer burning that much.

Fitbit is estimating that calorie burn for healthy body with your stats.

Yours is no longer healthy.

Instead of the 7.4 lbs weekly the math would indicate you'll lose - I'm betting your system is suppressed by the 20% possible, so really only burning 3200-4000.

I'll bet weekly loss will be closer to 5.6 lbs.

Which is still great, and to keep a great part of that from being muscle mass - I'd recommend total body resistance training.

The kicker will be as you attempt to get to goal weight, and still burning 20% less than possible - how low must you eat, or how much must you exercise, to still adhere to a calorie eating level you can sustain?

[Colinm39]

@Heybales I will agree totally because the following image is the day my RHR peaked 4 days after my total hip replacement operation. This 24 hours was mainly sleeping, sitting and some corridor walking on crutches.

You will notice in the image, why you need to know,"what is causing the higher HR without effort" and I would love to be getting 939 minutes of fat burning while I'm resting. The Surge compared with the monitoring equipment in the hospital.  @DwayneRice

The days before the operation my RHR averaged 58, then peaked at 74 (the image, 4 days after the operation) and it has taken another 4 weeks to get back to 60bpm.

My Surgeon said, remember, this was a major operation, body stress, anesthetics, intravenous medicine and pain killers. Two weeks after the operation I was only on aspirin for blood thinning to help alleviate potential thrombosis in the legs.

All well, no issues, and now averaging about 5.5k steps/day. I step tested the Surge with the crutches and it was well with 1.5%.