HEART RATE TRAINING EXPLAINED

6/10/2019

UNLOCK BETTER RESULTS BY WORKING SMARTER

We’ve all heard the phrase, “work smarter, not harder” in reference to exercise. The big question is how do we do that? What does that really mean? Are you telling me that working out at a decreased intensity will actually get better results? The key to answering these questions lies in a little thing known as heart rate training. In truth, you don’t always have to increase intensity to get in a better workout. Today I’ll explain explain how to train in your optimum heart rate zone to maximize your health and fitness efforts.

Heart Rate Training - Maximize Your Efforts!

I’m sure you’ve heard of heart rate training or zone training before. What exactly does this mean and how will it work for you? When you exercise, your heart rate increases as your heart pumps faster to supply working muscles with blood. Your heart rate range is divided into ‘training zones’. Each of these zones represents training which is optimal for accomplishing different goals. How you use them is the key. Below are general examples of average heart rate zones that Polar heart rate monitors use. Although these zones aren’t completely accurate to the individual, they are a great starting point. Using a heart rate monitor is the best way to ensure you are in a specific heart rate training zone.

HEART RATE TRAINING ZONES

Zone 1 – “Very Light” – 50-60% of max HR: Improves overall health and helps recovery. Recommended for weight management and active recovery
Zone 2 – “Light” – 60-70% of max HR: Improves basic endurance and fat burning. Recommended for everybody for longer and frequently repeated short exercises.
Zone 3 – “Moderate” – 70-80% of max HR: Improves aerobic fitness. Recommended for everybody for moderately long exercises
Zone 4 – “Hard” – 80-90% of max HR: Increases maximum performance capacity. Recommended for everybody for shorter exercises.
Zone 5 – “Maximum” – 90-100% of max HR: Develops maximum performance and speed.

Heart Rate Training Chart

Despite being a great resource, a chart such as this one from Polar is only partially accurate. Because each of us has a unique metabolism, breaking it down simply by a percentage of one’s predicted maximum heart rate is never totally accurate. For one thing, max heart rate is only estimated unless specifically tested. Individual adaptations to exercise also don’t always correspond perfectly with the percentages presented here. For example – a 40-year-old marathon runner is going to have much different target heart rate ranges than a 40-year-old couch potato.

PERSONALIZED HEART RATE TRAINING ZONES

With the Body Smart program, I calculate your true max heart rate by performing an exercise metabolic test. I use this information to determine personalized metabolic training zones based on YOUR body, YOUR results!

The VO2 testing technology in our Body Smart program is the key to success. I create a totally unique custom training zone chart specifically for you. Your zone chart breaks down how much time to spend training in each zone to increase effectiveness and maximize your gains.
You will know exactly how to workout to meet your fitness goals. You’ll be empowered to see the results you’ve been working so hard for. You no longer have to kill yourself in the gym without seeing results. Your hard work will be custom targeted for your metabolism, resulting in more efficient training.

Heart rate training is a critical piece to improving your health and fitness. Most importantly it ensures your fitness efforts match your fitness goals. At Body Smart you learn about YOUR optimal training zones as well as how to fuel your body with a resting metabolic test. With that information, I design a completely custom workout regimen for you. With your custom plan you will achieve your fitness and dietary goals like never before!

P.S. I’m sure you have questions about whether this program can work for you. I want to answer those questions for you. Please feel free to call me or email me directly at the following:

Cameron Garber, PT, DPT (801) 479-4471 bodysmartutah@gmail.com

I look forward to hearing from you!

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