Wednesday, January 6, 2016

Workout Wednesday: Heart Rate Training

Watch: Polar / Leggings: Lululemon
We are officially day 6 into 2016, and have you started your new fitness resolutions? 

As I have stated on a previous post that one of my resolutions is to run another full marathon. Yikes! Just the thought of it scares me because I know that I have to put so much time and dedication into training for race day. This time around I want to make sure that I train even smarter, and decided that I would put a polar watch with a heart rate monitor on my Christmas list (thanks mom!). Ever since opening up this baby I have wearing it constantly to figure out my heart rate zone. I honestly don't have a clue why I didn't buy one of these earlier since I know a thing or two about heart rate training. 

So why is knowing your heart rate important you may ask? Knowing your heart rate is key to different fitness goals such as losing weight, improving fitness, recovery, preventing burning out, and hitting peak fitness potential. Here is a brief explanation of the different heart rate zones:

Low Intensity - 50-70%
This zones requires little effort, and is ideal for warming up or cooling down.

Moderate Intensity 70-80%
This is a great zone to build up endurance, burning calories, and improving overall fitness. You body starts to utilize carbs and fats for energy. Examples of this intensity include group classes, strength training, and long distance running. 

High Intensity 80-90%
Hitting this intensity takes you out of your comfort zone. During this time you'll have heavy breathing, and experience muscle fatigue. Examples of this is fast runs, group fitness, and high intensity interval training, 

Max Intensity 90-100%
This intensity should feel the hardest, and can only be maintained for a short period of time. During this time your body produces lactic acid due to the anaerobic environment. 

By using this knowledge it will help optimize your workout, and help you work toward your fitness goals. 

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