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.
My top picks for accurate heart monitors!
click on the image to visit my amazon store and order the fitbit versa heart rate monitor
Click the image to visit my amazon store and order your customized straps
Click the image to visit my amazon store and order a pair of Ghost 9’s running shoes
Click the image to visit my amazon store and order a pair of Nike Running Shorts
