Are You Training at the Right Intensity

Whether it’s muscle-building, metabolic conditioning, strength training, fat loss or overall health and fitness, you need to make sure that you’re training at the right intensity.

The harder the workout, the faster our heart beats. This will ultimately determine which fuel source the body will tap into, and which energy system the body will use for energy output. By being aware of the intensity at which you train, you can gauge whether you need to push yourself harder to dial back a bit. One way to achieve this is by keeping tracking of your heart rate zone.

But what is a heart rate zone?

Heart rate zones are ranges of BPM (beats per minute) that have been calculated using your maximum heart rate (MHR), which is 220 minus your age. For example, if you are 25 years old, your MHR is approximately 195 bpm.

Low Intensity — Approximately 50–70% of your MHR

Think of low intensity as a brisk walk to a light jog. This is great for warming up and cooling down, and it’s also helpful for improving blood flow to the different muscle groups.

This is considered the “fat loss” zone and is commonly targeted by people who train in a fasted state in order to utilize free fatty acids as fuel instead of muscle glycogen. Low intensity steady state cardio is recommended for those with heart conditions or those recovering from an injury.

Moderate Intensity — Approximately 70–80% of your MHR

Think of running when talking about moderate intensity. You wouldn’t really be able to keep up a conversation with anyone at this point, but you’re not gasping for breath either. The moderate range is great for burning calories as well as building endurance.

Due to the higher energy demand, training within the moderate zone will utilize both fats and carbs for energy. For general fitness, this is a middle ground that is more challenging than low intensity but will still allow for better recovery as compared to high intensity.

High Intensity — 80–90% of your MHR

High intensity is not for the weak or lazy. It requires more focus and mastery of technique because mistakes made in the high intensity zone can lead to missteps and possibly injuries.

For example, a sedentary individual who is asked to sprint on his/her first training session may risk stumbling because of improper running form. Combined with speed and fatigue, the individual is at risk of injury.

However, when high intensity exercises are performed properly and with caution, it improves your VO2 Max, which is the body’s ability to utilize oxygen.

Maximum Effort — 90–100% of your MHR

This is your upper limit of physical exertion and is a tough zone for your body to be in. In fact, few people can actually reach this point without a heart rate monitor because they will usually give up before reaching 90–100% effort.

Maximum effort means exactly that — going as hard as you can and giving it everything you’ve got. It can only be sustained for a short amount of time because it takes a lot out of the body and it requires adequate amounts of recovery.