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Today I want to talk a little about heart rate training zones and thier effects on your results.
The intensity of your heart rate during exercise can have a significant impact on the results you get from your workouts.
The greater the intensity, the greater the EPOC.
Excess post exercise oxygen consumption (EPOC) is the the recovery oxygen consumed after a high intenstiy exercise is perfromed resulting in an elevation of the metabolism post exercise.
This effect can be taken advantage of in two a day workouts for maximum effects.
HEART RATE TRAINING ZONES AND EFFECTS
Zone 1 65-75% Builds aerobic base and aids in recovery
Zone 2 80-85% Increases endurance and trains the anaerobic threshold, activates both anaerobic and aerobic energy systems.
Zone 3 86-90% Builds high end work capacity and activates the anaerobic system. Larges impact on EPOC.
Calculating Heart Rate (HR)
To manually check your heart rate, lightly place the middle and index finger on the palm side of wrist about 1 inch from the top of the wrist on the same side as the thumb.
When you are measuring the HR at rest, count the number of beats in 60 seconds.
When checking during exercise (or immediately after completing a set) count the number or beats in 6 seconds and add a zero to that number.
To calculate your approximate HR max, you take 220 and subtract your age.
220-25=195 beats per minute estimated maximum heart rate
Counts 14 beats at 6 seconds during or right after activity
14 beats in 6 seconds = 140 beats per minute
140/195=72% of maximum HR
To calculate desired HR goal
example 80%max HR =
80% of max HR = 156 bpm
Working towards the high end of the HR zones will give you the largest benefits for the time invested in your workouts. That being said, a begginer may not be able to tolerate above zone 1 or 2 and would need to spend some time there before being able to take advantage of the higher zones. Take your time or you risk burning out or injuring yourself!
Getting familiar with how your body feels working at each zone will allow you to gauge the intenstiy of your workouts without taking the time to monitor manually. A heart rate monitor can be of benefit for easy feedback if desired.
Have a good workout and I'll catch you guys next time!
To learn more about EPOC, HIIT and fat burning/ muscle building check out this post!