Progression

Get into the Zone and Take your Workout to the Next Level

You might not know it, but you happen to have an extremely powerful and individualized workout tool that can get you easily and safely to the most refined fitness goals! Curious to know what is this tool? It’s your heart!

While heart rate training is not uncommon or novel in the workout arena, but it hasn’t been adopted by many exercisers until recently. Heart rate training is a simple and effective way to help you lose weight, build your endurance, burn more calories, improve your overall workout performance, and maximize the benefit from your training.

Heart rate interval training is the most effective way to measure the intensity of your workout. It prevents you from over-exerting yourself, as well as from under-performing. The competitive advantage of this method is that it utilizes the heart’s functional response to measure the intensity of your workout. Thus, it is a very specific and individualized method that is tailored specifically to your needs and circumstances. You can never go wrong with this tool since after all, it is your heart that is giving all the data for your workout. So, whether you are just starting your exercise routine, or are a professional trainer this is the most efficient and effective tool for you. By knowing your maximum heart rate (MHR), you can start familiarizing yourself with the five heart rate zones, thus, yielding your desired results.

What is MHR and how can you identify it?

MHR can be defined as the highest number of times your heart can contract in one minute. There are various methods to calculate your MHR. One simple and popular formula is to subtract your age from 220. For instance, if you are 40 years old, subtract 40 from 220 to get a maximum heart rate of 180. This is considered the average maximum number of times your heart should beat per minute throughout your exercise.

But how are you going to measure your heart rate as you go on in your workout routine? Here comes the importance of heart rate monitors. 

heart rate monitor (HRM) is a personal monitoring device that allows you to measure and display your heart rate in real time or record it for later. It is widely used to collect heart rate data while performing any type of physical exercise. It provides immediate feedback on your workout intensity so that you make the necessary adjustments to benefit from your exercise routine.

In Fit in 50, we utilize this heart rate monitoring technology, to enable our members to benefit from the unique experience of seeing their heart rate in real time during their training, and monitoring their improvement later using our Fitness app. Thus helping them to gauge their improvement not only during class but over time. Our Fitness app creates a community of cheerleaders for you and helps you to connect with your friends and to find new ones.

We need to measure our improvement and celebrate our success together

Heart rate monitors do not just measure how fast your heart is beating, but they provide key information on what source of energy your body is using. While it’s well known that the higher the heart rate, the more calories you burn, those extra calories that you expend as your heart rate goes up are not necessarily coming from burning fat. Some of these are using carbohydrates as a source of energy. As your heart rate goes up, your body cannot keep up with the extra exertion and starts using carbohydrates to fuel your effort. Thus, the heart rate monitor facilitates tracking your heart rate in order to be optimally adjusted to burn fats.

So the goal is to target the heart rate zone that optimally burns fats. Monitoring the intensity of your workout and not just the amount of time you exercise is key to reach the most efficient caloric expenditure and the best mix of burning fats and carbohydrates.

Heart rate zones

Another key thing to target is to track which heart rate zone you are in throughout your exercise. There are mainly five heart zones. Heart zones are percentages of your MHR. Each zone represents a certain percentage range from your MHR. The grey, blue and green zones are best-suited to warm-ups, low to moderate-intensity physical activity, meditation, yoga, strength and firm body training, and cooldowns. These zones are also important to determine your ability to recover during more intense workouts.

The yellow and red zones match with high-intensity physical activity and cardio workouts and help you burn more calories. However, most people shouldn’t aim for the red zone with every workout. Our experienced coaches will guide you through the best way to move between the different zones. They will also tell you when to push harder and when to stop to avoid injury and over-exertion. They will lead you regarding the required time to spend in each zone for optimal metabolic rate and maximum impact. The goal is to spend a certain amount of time in the yellow and red zones to burn more calories.