Heart Rate Zones – Show highlights include:

  • The magic formula for finding your maximum heart rate especially if you have no data ([2:22])
  • Why intense workouts will backfire on you if you’re trying to decrease your body fat, lower your blood pressure, or lower your cholesterol ([4:30])
  • How to “trick” your body into building new blood vessels to increase your heart and lung capacity and endurance ([5:49])
  • The heart rate zone secret for giving yourself an unfair mental advantage when you’re training ([9:30])
  • Why not understanding your heart rate zones will sabotage your fitness goals ([10:46])
  • 3 key heart rate features to look out for before buying a fitness watch ([11:51])
  • The biggest mistake you’re making if you wear any kind of heart rate tracking technology ([15:35])

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To find your max heart rate without a watch or device, subtract your current age from 220 (age-220).

  • Zone 1: Very light, 50 percent to 60 percent of MHR (max heart rate)
  • Zone 2: Light, 60 percent to 70 percent of MHR – easy conversational pace
  • Zone 3: Moderate, 70 percent to 80 percent of MHR – short sentences can become difficult
  • Zone 4: Hard, 80 percent to 90 percent of MHR – sustainable at lower end of 80%, most HIIT workouts hover here
  • Zone 5: Very hard, 90 percent to 100 percent of MHR – all out, can’t sustain for more than 60 seconds