Heart rates Fitbit

[PotatoPie111]

So I’ve started getting fit again. I’m currently walking, using an exercise bike and doing some YouTube videos often with weights.

So my Fitbit is recording my heart but what should I be aiming for? It’s moderate, vigorous and peak.
Should I be aiming to get into peak? I feel like I’m gathering this information but not knowing what to with it.

for reference I’m exercising to get fit and lose weight.

You need to think about two types of fitness: cardiovascular (VO2 max) and muscle.

The walking is your zone 2 work, or 'moderate' and could be as often as every day.

Your exercise bike could be used for VO2 max work, improving your cardiovascular fitness. This should be high intensity interval training with intervals at 'peak' for a series of very small intervals (at first) with low intensity rest periods in between where your HR drops to 'moderate' for several minutes. This should only be once or twice a week.

The weights workout doesn't need to focus on HR at all. This is what will preserve your muscle mass while you eat in a calorie deficit to lose weight.

For these workouts focus on lifting weights as heavy as you safely can AND with good form, and good range of motion. You should be doing a low number of reps with a heavier weight. There are many great programs around: I like NOBS app and Tom Morrison. This should be around 3 sessions per week if you can manage it.

I am not an expert, just a keen amateur who's listened to more podcasts than I need!

Thank you. My bike actually had different programmes but I’ve just been increasing resistance, but I think I need to work out the variable ones then to force my heart up and down then.
I do use the bike for toning as well as I carry weight on my legs etc. but I wonder if I should just do the normal increased resistance for that.

my walks actually come under vigorous as I walk as fast as I can, I make myself a big sweaty mess on them usually.

thats helpful though, I’m trying to get as fit as possible before I join an actual gym as I think I’ll get better use that way. I can add classes to do cardio then as well.

Toning isn't a thing. What we were brought up to think of as toning is just muscle growth and fat loss.

And sadly, we can't spot-reduce fat. Your body will have its favourite fat storage areas which are genetic. You'll only be able to reduce fat by eating in a calorie deficit.

But, if you're in a calorie deficit, you have to do the resistance/weight training to maintain your lean muscle, or else your body will hold onto the fat and break down the muscle instead. So when it comes to diet and exercise, the diet is the catabolic/breaking down tissue part and the exercise is the "NOT THAT TISSUE" part that tells your body to break down the fat and not the muscle.

It's so hard, because when you're doing hard exercise, your body sends all the messages that you need to increase energy consumption, making the weight loss element really hard.

So be careful, with the vigorous walking on top of vigorous cycling. You might find you're making yourself more hungry than necessary. As well as not allowing yourself to rest for muscle growth.

I’m trying to do upper body and a lower body days to try and rest the other.

I don’t find the hunger thing a problem as I plan it in with food anyway. When I’m disciplined and following the calories I can be super good.

I wish it was as easy as eat less and move more.