How To Train With Heart Rate Training Zone?
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- Опубліковано 30 лип 2024
- How To Train With Heart Rate Training Zone?
This video shows how to use Heart Rate Training Zones to help lose weight, lose fat, build speed, endurance and optimize exercise, How To Run Using Heart Rate Zones, How to Calculate Your Heart Rate Training Zones, How To Train With A Heart Rate Monitor, How To Use A Heart Rate Monitor. You first calculate the resting heart rate and maximum heart rate and determine the intensity of the workout.
There are five heart rate zones. Zone 2 heart rate training is the fat-burning zone. Zone 4 and 5 heart rate training improves your lactate threshold, VO2 Max, and cardio zone. You burn more carbohydrates than fat burning in Zone 4 and 5.
Timestamps:
00:00 - Start
00:59 - The History of Heart Rate Training
02:11 - The Karvonen Formula History
04:43 - Why use Heart Rate to Train?
05:42 - Where does your body get its energy?
08:31 - How do you construct your heart rate zones?
14:00 - Zone 1 Training
14:27 - Zone 2 Training
16:02 - Zone 3 Training
18:06 - Zone 4 Training
18:50 - Zone 5 Training
19:48 - How to Develop an Exercise using Heart Rate Zones
22:00 - Doctor Yogendra's Exercise Prescription
@DoctorYogendra
Many different formulas are used to calculate the maximum heart rate. Karvonen formula, Tanaka equation, and Gulati equation are commonly used.
Relevant Videos:
1. Heart Rate Zone Training Program
Watch NOW: • Zone 2 Training Progra...
2. Heart Rate Variability Training with Dr. Marco Altini
Watch NOW: • Doctor Marco Altini's ...
Doctor Yogendra
- Board-certified Physician Anesthesiologist and Medical Researcher
For my detailed training protocols about time to rest, intervals, etc, check out the second and third parts of the video:
Part 2: ua-cam.com/video/rpMNrYQro30/v-deo.html
Part 3: ua-cam.com/video/tU3xrSnVm9E/v-deo.html
ua-cam.com/video/hZoeX99CiPE/v-deo.html
Finally finally finally someone that REALLY explains heart rate. This answers all my questions. 42
42, :D
@@ptubeless someone got it :)
depends what you are looking to achieve? For MAF training all we do to run faster is run at 180 less age. Simples.
Only the answer
@@PoetWithPace I’m 49 and as soon as I do a slow shuffling jog I’m over my MAF rate of 131. If I just did MAF would I see an improvement that would allow a jog/run before I die! 😂
This is hands down one of the best running-related videos on UA-cam! Thank you!
Very informative and helpful video! 👍
As an overweight unfit person it helps me a lot to focus on my heartrate rather than how fast and how long I can walk/run on my treadmill. Doing the latter just makes me feel like a failure when I can only jog for 30 seconds. But when I focus on my heartrate, I can see that I am doing just fine even when I am only walking on there, because it gets me into the higher zones.
This is so awesome to hear!! I am an athlete and didn’t even think about looking at it this way!! Makes me love the product even more. Hope you’re smashing goals and you lm aren’t hard on yourself. I’m proud of you. Have a good day!! :)
Yep - thats me too - running to a heart rate is a game changer. My daughter does heart rate training for triathlons. She can train for months and months to prepare for an event without any injuries. When she finishes the marathon, she looks fresh and happy, not as you would expect, spent and tired. She calls it the Maffetone method
@@brandonbriar8658 What product does it make you love even more?
One of the best vids I’ve seen to explain hrt. Deserves more views! Thanks 🙏🏼
Thank you! I am glad the video was helpful to you!
Totally agree!
100٪
This was the best, most informative video on using HR zones for training that I’ve seen so far. Also, thanks for the time stamps. It made going back to review certain parts much easier. 🙏👍😊
Great video, thanks. FYI, I’m 69, a cyclist and reasonably fit. I’ve set my heart rate maximum as 155. My resting rate is usually a little below 60. I train using a Garmin watch and bike unit, so I can make sure I’m training in a more structured way. Thanks again for your help.
Your explanation finally explains the use of each zone, thank you Dr Yo
This is fantastic. I’m currently on the way to losing weight for the military. The Air Force has really cracked down on making sure all members are fit as a fiddle. Thank you Dr. Yo.
How come this holy-moly-blody-mary awesome videos just has 11k view? I swear this is the clearest HR zone explanation I've ever watched. Even hundreds another HR zone out of UA-cam video never explain as good as this. Thank you so much, Doctor. May God bless you always!
Ahhh! Thanks for the kind words and good luck with your training and progress!
Brilliantly explained, Ive been able to work out my zones, which has stopped me overtraining and becoming stale
Using an indoor cycle trainer as a way of getting fitter during lock down
This video is exactly has exactly the information that I was looking for. Thank you!
Thanks this was exactly what I wanted to know about those zones shown on my fitbit. I really appreciate you making this video.
I've been doing Les Mills spin classes for a year at gym now. The changes have been amazing. It seems to focus on each of those zones. I have been doing every class that is offered which probably isn't allowing enough recovery. Resting heart rate is brilliant, endurance has massively improved and my recovery times from zone 5 seems to decrease every week. Highly recommend spin classes.
Been using heart rate monitor for 20 years. Best I have read on this!
Excellent video, very very important. This is what I was looking for several weeks. Thanks again.
One of the best videos I've seen to date that explains the workout zones....Many thanks!
What an excellent video. Realize now I've been pushing too hard when running. Now I can hit target rates, maintain them and have a healthier workout. Thanks!
Thank you very much for posting this, doc. Clear and informative.
Thank you so much!!! I have never understood HR training before. You made is so easy to understand!!!
thank you for what i have been saying all along to my running friends
One of the best videos on the subject! Concise; thorough; and with references! Awesome 👌
Just started to understand the difference between BPM heart zones, thanks for the in depth Explanation, will definitely get a Heart rate monitor and keep my workouts more situated towards the different Heart rate Zones, hope to see an improvement on my Fitness Journey.
All the way from New Zealand 🇳🇿
Cheers Mate
Thanks! Best of luck. I look forward to hearing about your progress. If you have any questions, don't hesitate to reach out.
I use the Maffetone method it requires a lot of patience and is a wholistic approach which at 52 really resonates with me. His 180 minus age as max training is so frustrating in the beginning and requires a lot of walking but if you stick with it WOW the results are amazing and you feel not only fit but healthy too. This is a great video and I am amazed at how little attention it has got. The UA-cam algorithm has really missed the boat here.
Thanks! Yes I think Dr. Maffetone's method works for many and like I said in the video, there are many different ways to approach training- as long as you understand the basics and physiology then you can better understand the methodology or training program you are using. What I have found is there is no absolute truths especially in fitness and exercise so there are many ways of skinning the cat! Thank you again :)
I think Maffetone works for many because it forces people to focus more on exercise duration and provides a good reference to exertion levels to those who cannot afford the VO2max test and encourages them to lower the overall training intensity to a more sustainable amount, which in turn reduces the risk of injury and/or overtraining. On top of that, having to work on the low-end zones forces oneself to give more importance to the feedback from the body. Personally I've started paying more attention to the transition between the running pace at which I can easily talk to a slightly more intense one and also noticing how my body for example tells me I'm overdoing it as I get a higher resting/walking HR and a weird sense of tightness to the chest.
Amazing! I have not come across more comprehensive breakdown on the subject. It changes everything - THANK YOU, MASTER YO.
Thanks for the kind words. If you want to dive in much deeper and actually see my protocols, part 2 of this subject is here:
ua-cam.com/video/rpMNrYQro30/v-deo.html
Thank you so much for the explanation of every HR Zone. It really opened my understanding about HR Zone. And also your explanations are based on science so i can trust it. It's true that i was always running in Zone 2 (120-140), and i was worried cause it didnt feel like running at all. I worried if it would burn fat or not. Really great video and powerful conclusion in the last 5 minutes. Thanks again Doc!
What a great video, clear but detailed explanation - super useful for making sense of the numbers. Thank you!
That's the video that everyone should see it. Great! Thanks.
Thank you, it's all clearer now🙏❤️
This is the kind of videos you see and want to share with everyone because of the amount of scientific information but explained in a simple way that makes it easier to understand. Awesome video Dr. Yo, already liked and suscribed!!
Doc, where have been my entire life? New subscriber. Thank you for this informative video. I'm hooked.
This video clearly explains the history of how monitoring heart rate monitoring came about and the benefits of exercising within the various heart rate zones. Thank you.
I love that as soon as he talks about the 'uncomfortable' zone, it shows a concept2 erg. No better device to jam yourself into a pain cave
Awesome video Doc! Thx for sharing, just the intro I needed!
Thank you! Super thorough breakdown finally 💪
Thanks for the kind words! Your channel looks super informative!
This was so helpful! I really enjoyed it!
THANK YOU! This was such an informative, well structured and clear explanation of the zones. Finally I understand whats this all aobout!
Just wow! The best information, organization, and delivery of this subject. Subscribed!
Finaly i found a compkete explanaition ! Thanks a ton doc !
Thanks! Excellent & well organized information 👍🏾
Thank you so much. Best explanation ever!
You explained this so well and clear! Big thank you! ❤️❤️
Thank you. This has given me great input. Sharing with fam and friends
Excellent video and very informative. For my zone training schedule I use TrainingPeaks. (Road cycling)
Best video I ever see about this topic. Great one Dr.!
Excellent, research backed illustration of heart rate zone. My hats off to Dr. Yo!!🙏👍
Very good video!!! Explains everything about HR which people get confused with.
Wow! This is amazing information. Thank you so much for spending the time in educating us!
This video needs more views! Thanks, Dr Yo.
Thank you!
Hi.. Thanks gentleman for explaining HR zones and the science behind it. I am a level 4 personal trainer. I did learn these facts you explained. I was just cross checking and found everything correctly explained.
Thanks a lot.
Keep up the good work.. Enjoy your workout guys.. 💪🏻😁
Fantastic video. Beautifully explained. Thank you so much
Excellent explanation of heart rate & zones. Very informative indeed. Thanks Dr. Yo.
Thanks great explanation. Feeling blessed that i used forerunner to measure heart rate, zone and everything else
Heard the while watching the news this morning and thought I would look it up. Thank you Sir.
Thank you for a wonderful explanation
What a great source of information. Thank you
Thank you for the information!
Love your videos. Keep them coming
Thank you so much! this was REALLY HELPFUL finally to understand the 4 zones or 5 zones confusion! Thank you!
GREAT VIDEO!! Very precise and informative!! SUBSCRIBED!
This was some good Info about the heart rate. I had some idea and already did some. But awesome the info and detail need to improve. Thank Doc 🤜🤛
Incredible useful information THANK YOU Dr. Yo 😉
Was googling about hrm and came across your video. A very detailed explanation which motivates me more to lose weight. Thank you!
Thanks for the kind words. I hope you find benefit from these videos to help you reach your goals! Here is part 2 which goes into the specific and details even more and maybe will help you develop your own training program.
ua-cam.com/video/rpMNrYQro30/v-deo.html
Brilliant Dr Yo. Thank you. Explained all for a nearly 60 Yr old who can now look at her training and take care of replacement knees.
Thank you so much
Thank you!
This was great. Excellent info, just wish I came across it sooner.
Great explanation, my man. I’m gonna recommend this video to my patients.
Great and informative video. Tanks for it!
Thank you Dr.
This was such a great video!!! Thank you! *Subscribed*
Excellent video. Thanks!
Thanks for being really informative.
I really like this break down of heart rate zones. Thank you for this video. It seems very well explained with the right detail. I've been just guessing for years on my workouts and finally have a heart monitor coming in the mail. My thoughts are all my workouts are in zone 4 all the time as I always get the urge to go hard and get those endorphins going and will have to verify this with my monitor. I think I'll work on some discipline and do zone 2 several times a week for 45 to 60 min and see if I can take the several percentage points of body fat off that I have been working on forever. I'll add a couple days per week of variable heart rate training to span zones 2 to 4 seems like it would be a good combination.
Really well explained. Clear concise and informal
Thank you so much for making this video!! Helped me alot!
Great video!!!
Got “unproductive training” status for several days and this video will change the pattern of future exercise, thank you very much!
Thank you! Hopefully your training improves! Let me know if you have any questions!
Best explication of this I've seen on the internet! Thank you
Really good video! Thanks!
Very clear and easy to understand. I most defiantly will watch again and use in my treadmill workouts. Wonderful. Keep uploading insightful videos. Thank you!!!!!
Thank you for the kind words. Please let me know how your training is progressing and if there is anything else I can do to help! Here is part 2 of the series!
ua-cam.com/video/rpMNrYQro30/v-deo.html
Great video and pedagogy, highly educational. Just liked and suscribed. Thanks!
Thank you! Glad you found it educational!
amazingly interesting ! thank you
Best video/explanation on this topic, scientific and informational. Thanks
Very informative. I've worked out off and on for around 8 years, with playing school sports before that. This is the first time I have ever heard an actual breakdown of HR zones. Now I can better understand what to do with these amazing watches/monitors I wear.
Thank you! I am glad this video can help with the basic understanding and hopefully take your workouts to the next level!
Thanks for the great information. I learned a lot and it explain how I could improve my training program.
This video is underrated, it is the most logical explanation of heart rate effect in exercise. And it breaks the myth that I think about all the time and rumors everywhere. I think I will incorporate heart rate into my exercise better.
Thank you! Keep me updated on your training and progress 🙏🏾
Check out the second part to this video:
ua-cam.com/video/rpMNrYQro30/v-deo.html
Really appreciate your videos!
Excellent video, well presented and very informative. Thank you
Really high quality video, disappointed you don't have thousands of subs and views, but you have my sub.
Thank you! Hopefully you found the information helpful for your health and training :)
Super informative. Thank you very much
great video man
Thank you for taking the time. Really helpful
Thank you!
Fantastic explanation. Thanks. I subscribed
Very helpful thank you. Great.
very great video. I appreciate it. it helped me understand the heart rate zones in a clear way.
May be too much math for most people, but I am a math guy so it did not bother me. I was able to see where my heart rate should be.
I shouldn't have trusted my smart watch for my heart rate zone since it's using a regular chart to depict my maximum heart rate. I am going to try the new heart rate zone for my running. And update my comment in the future when I make progress.
Thanks! Please keep me updated on your progress and if you have any questions don't hesitate to reach out! 🙏
Hands down, very best video i've ever watched on this subject!! thank you! subbed!
Thank you!
@@DoctorYogendra Your'e more than welcome! I have a few questions. Can you apply these zones to hypertrophy training? Would zone 3 be Hypertrophy training? I'm pretty muscular, but I fear after watching your video the reason I haven't got bigger is because i became extremely comfortable in zone 3, rarely going to zone 4 and almost never going to zone 5 in my training once i saw results. If these zones could be applied to hypertrophy training, what zone would stimulate muscular development, zone 4 or 5 or both? My overall desire is to get bigger, but also to become elite as it pertains to conditioning. what do you suggest? Thank you in advance, your information has been thought provoking!
@@arjumandmuhammad9345 - Thanks for the great question.
So the first point is you can't look at this in a vacuum. A strong cardiovascular system, optimized metabolism and healthy diet will give you that defined muscular look you are looking for.
You ever go to the gym and see these big beefy dudes who are "big" but have big bellys and look out of shape but they are "strong". And do you know what happens when they stop working out? That muscle quickly turns to fat.
So heart rate training builds a strong aerobic base, improving your resting metabolic rate (a rough estimate of your basal metabolic rate) while at the same time having those changes on a molecular level with your mitochondria to increase endurance.
There is a misconception with bodybuilders that they should not to cardio but this is wrong. If you ever watch the documentary "Pumping Iron", Arnold talks about how he incorporated some heavy cardio in days he wasn't lifting.
The other thing is you should determine your resting metabolic rate and see how many calories you need as a baseline and using this you can develop meal plans to make sure you are getting the appropriate amount of calories. I am 155lbs and my baseline metabolic rate is 3500 calories a day. My metabolic rate is 24% faster than normal so I have to eat so much just to maintain that weight. If I wanted to gain more weight, I would have to add another 1000-1500 calories per day so you can imagine its an ordeal for me. So I keep my food intake to 3500 per day to maintain my weight because that is quite a lot of food!
If you go under your baseline calories, then you are going to be losing weight and breaking down muscle. There is a test called a resting metabolic rate test you can get done at a wellness center or health center. A dietician will be able to construct meal plans for you based on you baseline calories and how much you are working out.
So when you are doing heavy lifting, you are most likely in zone 2. Put a heart rate monitor on the next time you workout and see what zone you are in- I am willing to bet it is around zone 2. So like I said, zone 2 training has HUGE benefits for your cardiovascular system and building that strong aerobic base and optimizing your metabolism. People think that Zone 4 and 5 is just running but you can incorporate a lot of functional movement- kick boxing, plyometrics, battle ropes. What this does is keep the muscles engaged and activated and provides a different stress on the muscles to stimulate growth and more definition you are looking for. The key bodybuilders fail to realize is one day when they stop working out, their muscles will become fat- but building that metabolic and aerobic base will slow those changes down.
I would incorporate not more than 2 days per week of those zone 4 and 5 training
Continue on your zone 2 heavy lifting
Focus on your diet!
Check back with me in a bit and let me know how you are progressing! Thanks
Great video❢ Thank you ❢
One and only one video telling what we want to hear .. thnq sir . Appreciate
Thanks you Dr.. very good and well information... keep making more such videos on exercising and fitness programme
DR. YO I subscribed thank you for explaining
Great VIdeo!
Thank you!
Thank you so much for this video!!! Excellent explanation.
Thank you and glad you found it helpful.