There are 4 heart rate zones-
The Recovery Zone – 60% to 70%
Training in this zone helps develop basic endurance and aerobic capacity. An advantage to working out in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to replenish with glycogen, which has been used during faster paced workouts.
The Aerobic Zone – 70% to 80%
Training here will help to develop your cardiovascular system. The body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be improved. As you become stronger from training in this zone it will be possible to work out for long periods at up to 75%.
The Anaerobic Zone – 80% to 90%
Training in this zone will help develop your lactic acid system. In this zone, your individual anaerobic threshold (AT) is found – sometimes referred to the point of deflection (POD). During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). Through the correct training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.
The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibers and helps to develop speed. This zone is reserved for intervals and only the very fit are able to train effectively within this zone.
The Fat Burning Zone
So is the fat burning zone myth or fact? As a Beachbody Coach I have been asked that question on numerous occasions, and I have wondered about it myself. Here it is in layman’s terms…
Both
I know, I hate shoddy answers like that too, but hear me out.
It is true that your body will burn a higher percentage of fat and a lower heart rate, but, your body burns a lower amount of overall energy. At lower intensities the body may burn 50 percent of the calories from fat, and at higher intensities it may only burn 35 percent. But at higher intensities you burn way more total calories, and more fat calories overall, than you do at lower intensities.
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- To infinity and beyond!
