Max Heart Rate and Zones
I try to share exercise or nutrition information for the spinaholics in my class. Here is a great website about finding your max heart rate. http://www.fitzones.com/members/Fitness/heartrate_zones.asp Of course, this isn’t an exact science. From the calculation, your actual maximum heart rate could be off by 10-12 bpm plus or minus. The best bet is to listen to your body, such as light-headedness, or wear a heart-rate monitor, if your heart rate stays elevated this could be an indication that you are overtraining.
One of the many benefits of spinning is that you can choose what zone you would like to exercise in. Zone 1& 2 are perfect for beginners or newcomers. Even if you are fit, it is good to exercise in Zone 1 & 2 when starting out. Zone 3 is a great way to maintain. If you prefer to improve performance, then Zone 4 is for you.
It’s true, when you exercise in Zone 1 & Zone 2, you burn more fat while exercising. Of course there is a catch, you actually burn more fat overall in Zone 4. This process happens after the workout. Fat is not burned during exercise unless you are doing a relatively light workout. During Zone 4 and Zone 5, you are using carbohydrates for fuel, which causes more fat to be burned after exercise for lactate conversion and glycogen storage. Also, your metabolism will stay elevated for a longer period of time. So what is the best way to exercise in Zone 4? Intervals! Instead of running at a constant pace for 30mins, sprint for 30 secs and fast, medium, or slow jog for 1min and add more time to your sprints every 3 weeks to reach your goal.
Also, remember to rest! You body does most of its work during the resting stage. The muscles break down during exercise and the rebuilding process begins in the resting stage. If you don’t rest, then your body is not able to rebuild.
Keep on Spinning!
