Hello, welcome and THANK YOU for checking out my blog!
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!
Hello and welcome fellow health and fitness explorers!
Today I want to let you in on one secret to enhancing cardiovascular fitness, fat loss, muscle growth and longevity. That "secret" is high intenstiy interval training, a.k.a HIIT.
Training in this manner for as little as 10-20 minutes will enhance your cardioresperatory fitness faster and in less time than performing slow, long distance type cardio such as jogging for 45 min or longer. You will also get a nice boost of growth hormone in response to the HIIT. Growth hormone is the youth hormone and keeping growth hormone levels high in your body will help keep you looking and feeling young as well as help burn fat and build muscle.
For HIIT to work for you you must be working at a high enough intensity to elevate your heart rate to close to 90% of your estimated maximum for 10-60 seconds and then resting or working at a low enough intensity to recover to about 65% of your max HR before repeating.
HIIT also increases excess post exercise oxygen comsumption a.k.a. EPOC. EPOC is essentially an elevation of your metabolism folowing exercise. More EPOC = more calories total calories burned.
To estimate your maximum heart rate you simply take 220-your age. To get your estimated 90% max heart rate you then multiply by .9.
For example 220-32 = 188 x .9 = 169
so our estimated 90% of max HR for our example is 169 beats per minute.
"Don't just bang nails, build a house!"
There are lots of ways to get the heart rate up, running, biking, sex, waking up with a spider on your chest, but if you are wanting to build functional muscle and sculpt your body then my prefered method of training is to apply HIIT to specific strength training exercises. Doing so allows you to both build and sculpt your body as well as train the cardiovascular system and burn fat.
There are a variety of ways to do this, here is one example of a combination of strength exercises that I may use for part of one of my workouts.
Repeat 4 rounds going immediatly from the pull ups to the clapping push ups before resting breifly and repeating.
Just this combo alone will be stimulating to your muscles and metabolism, add a few more and repeat 3-6 x's a week and you will be burning fat and sculpting muscle like nobody's business!
What's up guys!
What's up guys!
Just wanted to share this with you and update on the last workshop of 2014! Since about February of this year I have been working on timed holds on various bridging exercises for anywhere from 2 to 10 minutes a day, generally about 4 minutes lateley for one continious set. It has paid off very much in my range and mobility in the back dome as well as my shoulders, spine and hips and increased the strenth of my back as well. Be sure to start out slow and don't over stay your welcome on exercises like the back dome or wrestlers bridges. Your weak points will fail first and for many this is the low back and if you push past your limit here you may not feel so hot later. Start slow, be consistant and train them daily but don't over do it and before long you will really begin to open up and your weak points will deminish and you will be able to push your sets a bit harder. Have a great workout and I'll be seeing some of you this weekend at the last workshop of 2014 "BREAKING FREE FROM PAIN AND DYSFUNTION EISCHENS YOGA AND MOBILITY WORKSHOP" this Saturday November 1st! Check out the details here!