I’m 22F and am on a weight loss journey right now. I’m currently in a calorie deficit and doing cardio plus weight training 5-6 times out of the week.
For cardio, I like to do 30 minutes on the stair master at 5 speed which is tiring but not too difficult. By the end of my session, I am pretty much dripping in sweat and breathing heavy but not to the point where I cannot talk or am borderline hyperventilating. I haven’t been using my Apple Watch too often because I forget to put it on but I have been trying to be better at wearing it to improve calorie tracking. I realized today that my heart rate during these sessions are in zone 4-5 which according to the internet and social media, is bad for fat loss.
The thing is, my body does not experience the physical effects of being in zone 5 cardio (gasping for air, unable to hold a conversation, only sustaining for 3-5 minutes). I often FaceTime friends during these sessions and can hold my conversations with little difficulty. I am also mindful about mouth breathing so I know for a fact I am breathing through my nose 99% of the time.
I am wondering how accurate Apple Watch heart rate is to begin with, and how accurate the standard formula to calculate maximum heart rate is to your actual MHR? For reference, I drink an energy drink everyday before the gym, take stimulants for my adhd and also vape.
TLDR: How accurate is calculating heart rate zone during cardio for fat loss when it doesn’t factor in lifestyle choices that may be increasing your heart rate?
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