Cardio Training "In The Zone"

Summer is fast approaching, and you've taken note of all the snow melting away and started thinking it's time to get rid of that winter insulation you've put on over the last few months. I know, it's easy to pack on a few pounds as we spend our time indoors playing Wii and drinking beer after beer. Hey, why not...it's dark before 5pm. There's never really a great motivation to get to the gym when pajamas are so comfortable and the new season of "24" just started airing.

But now our days are longer and our layers are less and less as the sun starts shining brighter and longer each day. So it's time to kick up the training a notch and get ready for lazy days at Atwater Beach. To get the most out of your cardio training start focusing on your heart rate. Here's how:

Learn To Monitor Your Heart Rate (HR)

There are a couple of ways to read your own HR. You can take care of this manually by locating your carotid artery, which is found just under the intersection of your jaw and neck on either side of your neck. Take your index and middle finger and feel for a pulse. You may have to feel a couple of different spots until you get it, but it's there...trust me! Once you have a good feel count how many beats you have for 15 seconds. Multiply that number by 4 and you have a HR BPM (Heart Rate Beats Per Minute).

The easy way is to pick up a heart rate monitor sold at any local big chain store. Just type in Heart Rate Monitors on any search engine and you'll find a boat load of good stuff. I would recommend something in a wristwatch format, without a chest strap as those tend to be a pain after a while and they limit chest expansion.

Training "In The Zone"

A Max HR is the highest your heart rate should get at an absolute maximum for your age. This is found by the following formula: 220-age = MaxHR

Now that you have your MaxHR, you can start training "In The Zone." Follow the guide below to train towards your specific goals:

Zone 1: Recovery or Energy Efficient Zone: 60% - 70% of MaxHR. This zone is primarily for building endurance for a long distance goal. Let's say you want to run a 5K, training at this zone for 30 minutes will get you there. You will also experience some fat burning benefit (but not a bunch) and your muscles will have a chance to re-energize at this pace.

Zone 2: Aerobic Zone: 70% - 80% of MaxHR. Training at this pace you will start to improve your cardiovascular system (taking in air and getting rid of carbon dioxide), which will in turn improve your muscle development, which then burns fat more consistently. Training in Zone 2 but taking some time to recover when necessary in Zone 1 will increase fat loss and health benefits over the long term.

Zone 3: Anaerobic Zone: 80% - 90% of MaxHR. If fat loss is your main goal this is NOT the zone you need to be in. Anaerobic zones stop burning fat and start using your lactic acid system (glycogen) for energy. Consider this the short sprint training zone, used in interval training mostly.

Zone 4: Red Line Zone: 90% - 100% of MaxHR. This zone is reserved for explosive motions and very short sprint interval training routines. Most programs that last over a few minutes will be left to zones 1 and 2, with a little of zone 3 in the mix as you push yourself towards the end of the workout. Hitting the redline tends to be a little much, and if you are not training for the Olympics I would stay away from this zone as you put yourself in a health risk.

So, start training in the zone! Use the previously mentioned blog "H.I.I.T. It!" as a guide to interval training, and as you do those 30 second sprints try and get into Zone 2 or 3. Then, during your rest periods try and stay in Zone 1 for recovery.

As always, stay hydrated and be sure to fuel up with proper nutrition before and after your workouts. For specifics see a registered dietitian, and consult a physician before starting any fitness program.

If you have any questions, I'm always available through the website http://www.resultsfocusedpt.com/, or this blog.

Stay healthy Milwaukee!


Tony Langtimm, CPT
Owner
Results Focused, LLC