Order a heart rate monitor and make it easy to establish your zones. Or use the Rate Of Perceived Exertion Chart below.
Cardio Heart Rate Zone Training: How Hard To Push. Burn Fat Not Muscle: Sample Cardio Program:
Zone 1: 80% of your week should be in Zone 1 – Zone 1 Promotes Fat-burning capacity. Increases oxygen consumption. 95% Fat Burn-5% Carbs.
Zone 2 (concurrent to Zone 1): 80% of your week should be in Zone 2 – Zone 2 Trains body to burn fat efficiently and improves endurance. 70% Fat Burn-30% Carbs.
Zone 3: 10% of your week should be zone 3 – Zone 3 Increases tolerance for anaerobic training. Improves anaerobic threshold. 50% Fat-50 Carbs.
Zone 4: 10% of your week should be zone 4 -Zone 4 Increases peak VO2 and anaerobic threshold. 20% Fat burn-80% Carbs
Zone 5 is for Primer athlete level of training only – 2% Fat Burn-98% Carbs
*Non-sufficient carb intake at this level will result in catabolism, the burning of muscle. Skipping meals will accelerate catabolism.
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