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What Happens When You Actually Train At A Targeted Heart Rate

What Happens When You Actually Train At A Targeted Heart Rate

Targeted heart rate training: Perhaps you’ve heard of it and know it’s supposed to be good for you. But, good in what way? To burn fat? To get the most out of exercise? To prevent overtraining? If you use heart rate training correctly, it can help you with all of that and more. Let’s investigate:

If you use heart rate training correctly, it can help you with all of that and more. Let’s investigate:

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How Does Heart Rate Training Help You?

Before we jump into how to do it properly, let’s take a look at why you’d want to do it in the first place. Heart rate training can help you in a few different ways:

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  1. You can get the most out of your exercise: Your target heart rate depends on the type of exercise you’re doing. If you’re jogging, you want your heart rate to be in a different range (lower) than if you’re in the middle of an intense anaerobic set. By knowing the optimal heart rate for each type of exercise, you can make sure you’re exerting yourself enough — but not too much — to get the results that you want.
  2. You can see how your body responds to different types of exercises: For athletes who want to tune their bodies to achieve a specific purpose, heart rate training can show you what you’re good at and what you need to work on. Where are you quickly overexerting yourself? Where are you doing well? By monitoring your heart rate, you can get a sense of where you need more work — whether that’s fitness-related or technique-related.
  3. It prevents you from overtraining: While you may have the mental toughness to push through the pain, heart rate training can help you identify when you are overexerting yourself. The end result means that you can prevent injuries.

Which Rates Pair With Which Exercises?

Now that we know how heart rate training can benefit your workout, let’s take a look at which zones are the best for certain types of exercise. It looks like this:

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  • Easy: 60% – 70%
    This zone is ideal for slow runs or recovery runs. It’s the best place for your heart to pump blood and for your muscles to use oxygen.
  • Aerobic: 70% – 80%
    This zone helps you develop cardiovascular fitness and helps improve your body’s ability to get oxygen to your muscles and pull carbon dioxide away from them. In this zone, you should still be able to carry on a conversation.
  • Anaerobic: 80% – 90%
    This zone is where your muscles build up lactic acid, also known as “the burn.” Training in this zone helps your body increase its threshold before lactic acid buildup, meaning that your muscles get stronger and have more endurance. In this zone, you’re breathing heavily and your muscles are quite tired.
  • Red Line: 90% – 100%
    This zone should be used sparingly and only for short periods of time. Here is where you’re building up a sizeable oxygen debt to your muscles, so you can’t maintain this zone for long.

How Do I Know My Own Heart Rate Zones?

All right, so we understand the different zones and when to use them, but how do you determine your own heart rate zones so you know whether you’re training at 60% of your max or 80%? It’s a pretty straightforward process:

  1. Find your resting heart rate. Take your pulse right when you wake up or when you’re totally relaxed.
  2. Calculate your maximum heart rate by subtracting your age from 220. There’s your max heart rate. If you are 30, for example, then your max heart rate should be 190.
  3. Find your heart rate reserve: This number is just your max heart rate minus your resting heart rate. If your max heart rate is 190 and your resting heart rate is 60, then your heart rate reserve would be 130.
  4. With these numbers, you can calculate anything. Just multiply your target percentage by your heart rate reserve and add your resting heart rate. For example, if you want to reach 70%, your heart rate reserve is 130, and your resting heart rate is 60 — then you would just multiply 130 by 0.7, which is 91, and add your resting heart rate for a total of 151. That means, to reach your 70% zone, you’d be looking for a heart rate of 151 beats per minute.
  5. If all else fails, you can just find a handy heart rate zone calculator to do the work for you.

Featured photo credit: Targeted Heart Rate Training via nordictrack.com

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Published on March 8, 2019

How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory.[1] While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.

Simply put, they’re not being “surprised,” so they get lazy.

Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain.[2] The same is done in your muscles when you try a new routine.

How is this done? Let’s dive right into it.

How Flow Yoga Boost Your Gains in Your Workout Routine

Think about your current workouts:

If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.

In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.

A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.

    A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.

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    Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.

    Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.

    Energizing Flow Yoga with Added Cardio

    Flow yoga is also known as “Vinyasa.”[3] In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”

    This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.

    Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles,[4] and therefore our workout.

    Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.

    The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.

    Here’s how to do a Sun Salutation Flow:

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    Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.

    Why is this important, you ask? Because happy muscles are warmed-up muscles.

    The Best Thing About Flow Yoga

    The best thing about practicing flow yoga? You’re building strength and flexibility.

    Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:

    Meet Strong Stan

    Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.

    While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.

    While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries,[5] because un-stretched muscles have limited range of motion.

    Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.

    Meet Flexible Fiona

    Flexible Fiona is in a flow yoga class, easing herself into a backbend.[6] She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.

    Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.

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    To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.[7]

    Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.

    It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.

    Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.

    Your goal is to create muscle and joint balance and wholeness.

    What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.

    In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.

    In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.

    So what can you do? It’s quite simple.

    You have to give your muscles the opposite of what they’re used to.

    If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.

    If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.

    Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.

      Final Thoughts

      If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.

      Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.

      Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.

      With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.

      More Resources About Yoga and Fitness

      Featured photo credit: Edit Sztazics via unsplash.com

      Reference

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