What role does heart rate (and using a heart rate monitor) play in doing cardio to lose weight?   

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Christopher Warden: Some people say to keep heart rate around 120 bpm for fat loss, others say a heart rate monitor is useless.

 

A little history here:  past studies indicated that we burn a higher percentage of fat calories with low intensity vs. high intensity training, with low intensity training falling into a range of 60-70% of your maximum heart rate (MHR).  For many individuals, 120 bpm falls into that 60-70% “fat loss training zone,” hence the advice to keep your heart rate around 120 bpm for maximal fat loss.

 

The heart rate monitor was developed as a tool to let you easily track your heart rate – and, therefore, your level of exertion – during your training session.  No better way to make sure you stay in the “fat burning zone,” right?

 

Of course, this information is trivial because training in the “fat burning zone” to maximize fat loss is NOT recommended, and is actually detrimental to effective fat loss! 

 

Research and “real world” evidence has shown time and again that training with weights and performing interval training (along with proper nutrition, rest and recovery) is the best way to burn fat. 

 

Use a heart rate monitor while training with these effective methods, and you’ll notice that your heart rate fluctuates at levels higher than 120 bpm.  Actually, if you’re training hard enough, you might not see 120 bpm until you cool down for a few minutes. . .    

 

Regarding the “heart rate monitor as useless” comment:  while calling the monitor “useless” may be taking things too far, it certainly isn’t a critical tool for fat loss. 

 

Monitor your level of exertion on your own by simply listening to your body and letting it tell you how hard you’re working.  Take the money you’d spend on a monitor and invest in some personal training sessions instead.  A knowledgeable trainer will spark your fat loss more than a heart rate monitor ever will.

 

Christopher “Doctor” Warden, CSCS traded in his lab coat, latex gloves and microscope in the late 90's as part of a transformation from pencil-necked geek to, well, freakishly strong not-so-pencil necked geek. 

 

His ability to understand and teach the technical aspects of fitness, coupled with his passion and intuitive sense -- hey, are we sure this guy's not Spiderman? -- have made him one of the most coveted trainers in NYC. 
 

When he’s not busy studying, writing or transforming client physiques, Christopher loves traveling, snowboarding and chillin’ with his family and friends.  You can learn more about him and his training insights by visiting his fitness and self-empowerment  blog.