When we begin a new workout we don’t want it to be too difficult, we need to connect our bodies to our brains properly before we can go hard. These workouts are designed to burn fat, gain muscle and strength, increase co-ordination and encourage a strong mindset towards exercise. For some of you it may be a bit easier, for some still a challenge, but you're here! As the weeks continue your fitness level will advance, and the program will adapt and change too.
What we are focusing on today is making sure you are getting the best out of your work out and targeting your ultimate heart rate for fat burning.
We don’t want too go hard out from the start, we want to build up and peak right at the end so you can complete a session (and not spew).
To determine what your fat-burning zone heart rate is supposed to be use the following simple formula:
Take 220 and minus your current age = this equals your MHR (Age predicted maximum heart rate).
To get the low-end of your fat-burning zone multiply your MHR by 0.6 and to get to the high-end of your fat-burning zone multiply your MHR by 0.75.
E.G. 35 year old Finding MHR: 220-35 = 185.
Low-end of fat-burning zone: 185 x 0.6 = 111 beats per minute.
High-end of fat-burning zone: 188 x 0.75 = 139 beats per minute.
When it comes to exercise things can be fun and challenging at the same time! Just make sure you do things that make you feel you are working at your hardest between 10-30% of the time.
Lactic acid is the only thing that will hold you back from going 100% through your workout and the one way to stop it is oxygen intake. So you're 5 mins into your HIIT session and you feel like you're going to throw up…? This is from the lack of oxygen going to your brain, it's too busy making it's way down to the muscles that you are currently using, your heart is pounding and that's a result of your heart's BPM (Beats Per Minute) going through the roof! It's working so hard to get oxygen to your muscles and circulating so fast through your body that it's actually heating up your core temperature, which ultimately results in fat burning.
You can find out your heart’s BPM by using a heart rate monitor from your local sports outlet or by using your phone in your rest time. Place your fingers (not thumb!) on your neck and find a pulse, count the heart beats and starting a timer on your phone for 15 seconds, multiply the number of heart beats in 15 seconds by 4 and you will have a rough idea of the BPM.