"Understand Heart Rate Zones And Reach Your Goals"
When you understand heart rate zones, you can nail your cardio workouts. What am I talking about?
No more wasting time. No more wondering how long or how much cardio to do!
Understand heart rate zones and you'll be able to tailor your workouts to your personal needs. When you understand this concept you can plan efficient and effective workouts.
You'll boost your metabolism and increase your cardiovascular endurance. Won't it be fun to have the energy to do the things you love?
Let's break it down so you can get a better picture of what I mean.
"We're going to look at 5 heart rate zones. Get a handle on these and designing your cardio workouts will be a snap!
Let's go over a few key terms so it all fits together.
Each zone will have a range you can work within.
Remember, more is not better! Challenge yourself within your ability! You'll build endurance as you stick with your plan!
Here we go.
"Zone 1: Moderate"
Let's get the math out of the way. You'll work at 50% to 60% of your MHR. My MHR was 180, so my range in zone 1 is 90 to 108 beats per minute.
This is a great place for beginners. You'll work your heart muscle increasing cardiovascular endurance. You'll want to work up to zone 2 for increasing fitness and fat burning.
"Zone 2: Energy Efficient and Recovery Zone"
Zone 3: The Aerobic Zone
Here you work at 70% to 80% of your MHR. Cardiovascular endurance is built here. You are still burning calories which come half from fat and half from carbohydrates here.
So what? That means you are using fat and carbs as fuel instead of muscle. You'll gain the metabolism boost you want while burning fat to get your ideal body!
Zone 4: Anaerobic Zone
Overall fitness and cardiovascular endurance are challenged and strengthened in this zone.
Use caution when working out in this zone.
Workout in zone 4 for up to an hour.
Because blood cannot be pumped to them fast enough at this level your muscles will begin to lose their function after about an hour.
Let's do the math.
You work at 80% - 90% of your MHR in zone 4.
Zone 5: Red Line Zone!!!
This is the red line zone for a reason! Here you work at 90% to 100% of your MHR for very short periods!
This zone can be used in HIIT with great awareness.
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