Heart Rate Science

Training without informed use of a heart rate monitor is like driving a car blindfolded - you can't guide your body where it needs to go!

What is Heart Rate Training?

Heart rate training is the process of tracking your heart rate throughout your workout to maximize the efficiency and effectiveness of your workout. You do this by wearing a heart rate monitor on your body – for instance, strapped to your chest or worn on your wrist.

Why Should I Heart Rate Train?

Simply put, heart rate training is the best way to know you’re truly getting the most out of your workouts. Whether you’re trying to lose body fat or training for maximum athletic performance, heart rate monitored training is the only way to efficiently and effectively accomplish your goal.

Heart rate training uses scientifically tested methods to determine the upper and lower intensity limits of your exercise routine so that your workouts can be analyzed and optimized to achieve your desired results such as fat loss, power or endurance as rapidly and effectively and efficiently as possible.

Heart Rate Training
for
Maximum Fat Loss

The intensity at which your heart beats during a workout plays a significant role in your metabolic rate. It indicates how many calories you will burn during a workout and even what fuel source your body is tapping into and using during that workout. A heart rate monitor is the only tool that can monitor and inform you about how your body is responding during exercise. This feedback is critical to optimize your intensity levels during your workouts to accomplish your desired result.

For optimal fat loss, you're graph at the end of your workout should form a pyramid shape similar to this graph.

Image

What Do I Need to Know About My Heart Rate?

Our state-of-the-art group heart-rate monitoring system automatically computes your personal maximum target heart rate for you and displays all of your relevant information on big screens located throughout the Pink Gym to give you instantaneous feedback and guide the intensity levels of your workouts.

Read below to learn about each of the five heart rate zones and how to properly use them for maximum rapid fat loss!

Understanding Heart Rate Zones
 

Heart Rate Zone Descriptions

Zone 1

Very Light Activity

Heart Rate: 0% - 60%

Fuel Source: 10% Carbohydates, 90% Fat

Burn Rate: Negligible

Time Goal: 5 Minutes in Zones 1 & 2 Combined

In Zone 1, your body is primarily burning fat as a fuel but at a negligible rate. Your body is doing this because the intensity of your workout is VERY LOW to the point at which it has time to use fat as the primary source of fuel.
This zone is best used for just getting your body moving and moving more consistently. An example of working in this HR zone is walking or a leisurely bike ride on mostly flat or moderately hilly terrain.
You can tell you are in this zone when you can easily hold a conversation with someone. You may (or may not) sweat mildly and have a very mild increase in your breathing rate.
The drawback of this zone is that it will take a very long exercise session paired with a very high frequency of workout sessions to begin making a noticeable dent in your fat stores. For example, you may need to take one or two daily walks for 3 months in order to see any difference in your weight.

Zone 2

Moderate Activity

Heart Rate: 61% - 70%

Fuel Source: 10% Carbohydates, 90% Fat

Burn Rate: Slow

Time Goal: 5 Minutes in Zones 1 & 2 Combined

In Zone 2, your body is primarily burning fat as a fuel, with a slight increase in its use of carbohydrates as fuel. Your body is doing this because the intensity of your workout is moderate, so it still has time to use fat as its primary source of fuel with some small assistance from carbohydrates.
This is a very efficient way for beginners to advance their exercise program because these levels can still be reached with low impact and slower steady state movements. The best example of this is brisk walking or slow jogging.
The best example of this zone is brisk walking or slow jogging.
You can tell you are in this zone when you can still easily hold a conversation with someone, but there is a noticeable increase in your perspiration and breathing rate. This is where most people start to see the benefits of this type of conditioning.

Zone 3

Challenging

Heart Rate: 71% - 83%

Fuel Source: 50% Carbohydates, 50% Fat

Burn Rate: Moderate

Time Goal: 15 - 35 Minutes

In Zone 3, your body is burning an equal mixture of fat and carbohydrate stores for energy. The body is doing this because the intensity of the workout is getting to a level where fat is not the most efficient fuel source for the energy demands and the faster burning carbohydrate begins assisting more in meeting the body's energy needs.
This is a very efficient way to maximize weight loss efforts because the body is now equally losing fat energy and carbohydrate energy.
An example of training in this zone would be a moderate run.
You can tell you are in this zone when you can still hold a conversation but you are breathing heavily, and you are sweating a lot more. It may take time for beginners to get to this zone but consistency will ultimately allow you to stay in this zone much longer as the weeks progress.

Zone 4

Very Hard

Heart Rate: 84% - 91%

Fuel Source: 95% Carbohydates, 5% Fat

Burn Rate: Intense

Time Goal: 12 - 20 Minutes in Zones 4 & 5 Combined

In Zone 4, your body is burning very little fat and mostly carbohydrate stores for energy. At this level of intensity, your body has a very hard time processing fat quickly enough to use it as energy. So in order to meet your body's immediate energy needs, carbohydrates become your body's primary fuel source. However, once your carbohydrate stores are depleted your body looks for protein as a fuel source and will burn your muscle tissue as its fuel. For this reason, it is important not to exceed 12 to 20 minutes total time in Zones 4 and 5 combined during a workout so as not to burn away your precious muscle!
This zone is best reached with short interval style bursts and can be used to spur fat loss if implemented correctly.
Examples of training in this zone are hard running and sprinting.
You can tell you are in this zone when you are on the verge of not being able to speak and breathing is accelerated and challenging.
This zone is best reserved for building up your body's muscles, including your heart muscle. Zones 2 & 3 provide moderate heart conditioning while this zone specifically conditions the heart to be stronger.

Zone 5

Maximum Effort

Heart Rate: 92% - 100%

Fuel Source: 100% Carbohydates

Burn Rate: Intense

Time Goal: 12 - 20 Minutes in Zones 4 & 5 Combined

Zone 5 is the all out maximum effort zone. Your body is in its highest aerobic state and is beginning its switch to an anaerobic state. At this level your body is burning pure carbohydrate to meet its energy needs. However, once your carbohydrate stores are depleted your body looks for protein as a fuel source and will burn your muscle tissue as its fuel. For this reason, it is important not to exceed 12 to 20 minutes total time in Zones 4 and 5 combined during a workout so as not to burn away your precious muscle!
This zone is reserved for short interval style bursts ONLY and can be used to spur fat loss and build muscle, if implemented properly.
An example of training in this zone is short distance, hard sprinting. You can tell you are in this zone when you cannot speak and your breathing is at its fastest. Exercising in this zone is far too laboring on the body and cannot be maintained for long.
This heart rate zone is best utilized for building up your body's muscles and lactate threshold. Exercise cannot be maintained for very long in this zone. If you're running, this is the zone where your legs burn.
Learn about the PinkZONE