Training Zones and Why They Matter

07 Apr

What are training zones and why should I care? Well, training with a certain intensity will increase your heart rate, therefore making you burn more calories and get a better workout.

Training Zone 1

The notorious fat burning zone or 60-75% of your maximum heart rate. Your maximum heart rate can be determined by using the formula,( 220-your age).This zone of training will build your aerobic base and aid in recovery after a hard training session. A long cardio session on the treadmill will keep you in this zone if you are walking at a pace that is fairly comfortable. You will burn a fair amount of calories but that will stop when the workout ends. If you are just starting out with a new exercise program or jumping back into training, you want to work through the training zones accordingly.

Training Zone 2

This training zone will increase your endurance and train your anaerobic threshold (the point in exercise where your body can no longer sustain the exercise without oxygen). This zone will have you working in 80-85% your maximum heart rate. You will work harder, sweat more and increase your resting metabolism. For every extra pound of muscle you put on, your body will burn an extra 50 calories per day while at rest. So, although the fat burning zone is proclaimed to be the area to stay in to burn fat, think about the fact that you are burning calories while you’re sitting down after training in this zone. The longer you are at this intensity the greater your endurance becomes and the more you will burn at rest. High intensity interval training is an example of working in this training zone.

Training Zone 3

This training zone will push your limits and have you breathing hard, You will work at 86-90% your maximum heart rate. This training zone will include your heavy power training and will keep your metabolism at its highest. You will want to make sure you are taking ample time to recover after training in this zone.

*Always consult your physician before beginning any new exercise program. Remember to include a full warm up and cool down in all of your training sessions to aid in injury prevention and recovery.

Happy Training!

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