Heart Rate Training Programme
Train For Change
CBD Health Spa Heart Rate Training Program
You may think that training is just for athletes. I absolutely believe that with few exceptions everyone can train to create change, which leads to a good healthy life. Exercise is as different for everyone as change is different.
Whether you want to change by shedding a few kilos or you just want to feel good about yourself, then here's a way that, if you follow it, you may end up on the Healthy road to a new life.
What I'm talking about is Heart Zone Training, the best approach to all-around fitness I've found. This isn't a one-size-fits-all concept. It
works for a 20-year-old who wants to get fitter, 30-year-old who has become more sedentary from too much time in front of a computer, 40-year-old who is preparing for a second wedding ceremony and wants to be their best or a 60-year old with a family history of heart problems.
Let's take it one part at a time and first look at those three words: Heart Zone Training.
HEART That's easy. Your heart's a muscle; you can strengthen it. It's a use-it-or-lose-it muscle so if you don't do cardiovascular exercise, you'll lose the hearts functional ability.
A zone is simply a rang of heartbeats. Recent research has shown powerful benefits from exercising in several different zones to get maximum benefit.
Training is the regime of exercising to achieve a goal. It's different than exercising. When you exercise you are doing it for the joy and benefit of the exercise. When you train, you want to accomplish a goal.
Take one of our member's 58-year-old Sara whose young grandchildren are really paying attention to her workouts. Today, I see her reaping the benefits of paying attention to her body. She looks good, she feels good, and her annual check up gives her straight "A"s for low blood pressure, low body fat and low cholesterol. She's running her grand kids around now.
You can have similar results. It all starts with the beating of your heart.
Rating Your Heart Rate
Heart rates are measured in beats per minute (bpm). Our resting heart rate is that measurement when you are sitting, relaxed, sedentary and it should be around 70 bpm for most people. In general, the lower your resting rate, the better. World-class athletes have resting heart rates in the 40's and 50-bpm range.
Your Maximum Heart Rate (Max HR) is the fastest your heart can beat for one minute.
Heart Rate Training
Zone 1 THE HEALTHY HEART ZONE: 50%-60% of your individual Max HR
This is the safest, most comfortable zone, reached by walking briskly. Here you strengthen your heart and improve muscle mass while you reduce body fat, cholesterol, blood pressure, and your risk for degenerative disease. You get healthier in this zone, but not more fit -- that is, it won't increase your endurance or strength but it will increase your health.
If you're out of shape, have heart problems, or simply want to safeguard your heart without working too hard, spend most of your training time here. It's also the zone for warming up and cooling down before and after more vigorous zones.
Zone 2 THE TEMPERATE ZONE: 60% to 70% of your individual Max HR.
It's easily reached by jogging slowly. While still a relatively low level of effort, this zone starts training your body to increase the rate of fat release from the cells to the muscles for fuel. Some people call this the "fat burning zone" because up to 85 % of the total calories burned in this zone are fat calories, which is equally as important.
Fit and unfit people burn fat differently. The more fit you are, the more effectively you use fat to maintain a healthy weight. On the other hand, perhaps you've been exercising vigorously, but not losing the weight you expected to. Could be you've been working too hard and need to drop back to this zone and exercise longer. To burn more total calories you'll need to exercise for more time in this zone.
Zone 3 THE AEROBIC ZONE: 70%-80% or your individual Max HR
In this zone -- reached by running easily as an example -- you improve your functional capacity. The number and size of your blood vessels actually increase, you step up your lung capacity and respiratory rate, and your heart increases in size and strength so you can exercise longer before becoming fatigued. You're still metabolizing fats and carbohydrates at about a 50-50 rate, which means both are burning at the same ratio.
Zone 4 THE ANAEROBIC THRESHOLD ZONE: 80%-90% of your individual Max HR
This zone is reached by going hard -- running faster. Here you get faster and fitter, increasing your heart rate as you cross from aerobic to anaerobic training. At this point, your heart cannot pump enough blood and oxygen to supply the exercising muscles fully so they respond by continuing to contract anaerobically.
This is where you "feel the burn." You can stay in this zone for a limited amount of time, usually not more than an hour. That's because the muscle just cannot sustain working anaerobically (this means without sufficient oxygen) without fatiguing. The working muscles protect themselves from overwork by not being able to maintain the intensity level.
Zone 5 THE REDLINE ZONE:
90% to 100% of your individual Max HR.
This is the equivalent of running all out and is used mostly as an "interval" training regiment -- exertion done only in short to intermediate length bursts. Even world-class athletes can stay n this zone for only a few minutes at a time. It's not a zone most people will select for exercise since working out here hurts and there is an increased potential for injury.
Move Out Slowly
Exercise must fit you as an individual. I'm convinced it's the integration of the mind, the body, and the spirit that works in the log in run. If you've been working out regularly, you may find yourself reaching for another level of fitness. If you're a beginner or haven't worked out for more than two months, commit yourself to the Base Branch of the Training Tree for just one month
Remember, the whole point is to get going. You'll begin to see positive benefits as you feel more energy and sleep better. I predict you'll also feel a real boost to your self-esteem that will make it fun to keep going. And you might keep in mind the mantra that my friend Sara recites on those days when training takes some extra efforts and there is an addition to the grand kid number. "It's not that I have to do this," she says. "It's that I can."
CBD Health Spa Heart Rate Training Programme
We at CBD Health Spa believe that cardio training allows you to workout in the most efficient way possible to ensure you are always exercise in the correct zone required to achieve your goals. We have therefore developed in conjunction with Polar International, the manufacturers of the worlds leading heart Rate monitor watch, our Cardio training program CBD Health Spa Heart Rate training program consists of:
- A3 watch RRP$195.00
- Precision walking/running book RRP$10.00
- Polar socks RRP$8.00
- Polar water bottle RRP$6.50
- 2 Cardio Personal training sessions RRP$78.00
- Members Price $199 (save $98.50)
If you wish to enroll in our Heart Rate training program please click here. I will call you to arrange a time for your personal training sessions and the deliver your polar monitor.