Heart Rate Training

Heart rate training allows you to improve your exercise performance over time. The human body will become stagnant if your workout routine has no variety. By monitoring your heart rate and changing up your workout your fitness level will improve.

Stay in your zone, but mix it up. For example, using a heart rate monitor watch… try the following routine a couple times per week.

Low intensity - 1 minute
Medium intensity - 1 minute
Low intensity - 30 seconds
High intensity - 1 minute

Repeat this 8 to 10 times.

Low intensity heart rate = 65% of your maximum heart rate
Medium intensity heart rate = 75% of your maximum heart rate
High intensity heart rate = 85% of your maximum heart rate

To calculate your maximum heart rate subtract your age from 220 if you’re a man and from 226 if you are a woman.

Example – 40 year old male

220 - 40 years = 180 Maximum Heart Rate
180 x 65% = 117 Low Intensity
180 x 75% = 135 Medium Intensity
180 x 85% = 153 High Intensity

Medium intensity will burn approx. 50% from fat and 50% from carbohydrates.