This is part 3 of the Heart Rate Training/ VO2 Max/ Lactate Threshold Part 1: ua-cam.com/video/nWfncAjPZXc/v-deo.html Part 2: ua-cam.com/video/rpMNrYQro30/v-deo.html
Hi, I learned, from your videos, how to calculate my hart rate zones but I don't understand how to implement them. I don't understand how can I see at what zone I'm working at? Ram N.
I lost 1.2kg of fat in 5 days after watching your video explaining the fat burning zone. I jogged and did machines instead of running flat out. I put on 2kg of muscle so my weight has gone up, but I can feel it is good. I'm looking more trim. THANK YOU!!!!!
Thank you for commenting and I am glad you are seeing results! I am actually working on a new video soon where I discuss exactly what you said- don't look at the scale! The key is to convert fat to muscle. Fat weighs less but takes up more space whereas muscle weighs more, is more dense but takes up less space! And continue working out in Zone 2 to train your body to use fat as a substrate! Keep me posted on your progress!
I'm training for a 50k Ultra....that means some sessions in Z4 on the hill for 2h, Z2 walk/runs for 4/5h....plenty of training plans, gyms are a tool, endurance training is completely different. BTW I'll be 65yo by my March 3 Ultra.
Gaining weight is even harder. I train mostly in zone 2 to build a stronger aerobic base but i keep losing weight no matter how much carbs i eat. That's frustrating and i have to limit my training to about 6 to 8 hours weekly. Any advice? Great review btw.
I have seen all Your videos about HR zones, VO2MAX and LT. It is all great but I have a problem to put it all together in a coherent program. If I want it all, to work on aerobic base, VO2 increase and gym I should probably spend 9 days a week in training ;) I am sure I am loosing something here. any advise on that?
I don't know about trying to out-workout a bad diet. You can train in zone 4-5 as much.as you want, but that McDonald's diet is always going to win. A lot of us have lost weight through food alone without working out (working out is good, but it's so-so for weight loss)
Your ratio of zone 4/5 to zone 2 is higher than what is recommended in the 80/20 programs (eg Fitzgerald) where 80% is zone 5 and 20% is zone 2. What is the reason for your different ratio?
Hi Dr. Yo, it’s good to get you back. We are still worried about going back to normal life. Could you do a video to update us on what’s safe, and what’s not? How exactly do we get the virus? Close contact for sure, but how do you know if you are in close contact with someone who were asymptotic? OK, wash hands, but over 1.5 million got infected in the US. I’m sure some of those had been washing their hands, yet still got it. What would you do about this virus if you have all the power in the world? We can’t stay in lockdown forever, right?
The virus has a respiratory entry and from that point invades the lungs possibly blood vessels, kidneys and liver. I believe after that it stirs up the cytokines to form the storms that damage the rest of your body. Yeah the only thing to practice is social distancing, wearing masks and hand washing.
Jumping Jack, jump rope, burpee, DDP yoga, athleanx zero program, Insanity from shaun T P90X, TRX, gymnast ring, beach body programs and more to be honest gym good for bulking like body builders but rip body or athleanx body gyms are only optional.
Your videos have really been an eye opener. I’ve been thinking to myself that if I’m not breaking a sweat, I’m not losing weight. Understanding the zones more has motivated me to stay in the gym longer because I’m not as tired when I’m in zone 2. I understand your program but I have a question. I’m 6’ 1” and 350 lbs. should I still do the 3:1 split? Or should I just do the fat burning zone? I have time to work out 6 times a day if that helps.
I think it's like this: zone 2 is expanding production capacity, but higher zones are actual production. If you are unfit, zone 2 is needed badly because your PC is so low. But from the beginning, you should be incorporating zone 4&5 at the very least to get familiar with where you are at.
Hello Dr. Yo, could you reference the studies about the physiological benefits of zone 2 training? I didn't find it online. I started to do 1h running/speed walking in Z2 for 21 consecutive days now and I really see the results on my cardio, I'd like to read the study to know more while I'm still doing this (my track&field training start in February). Thank you for your videos
After 3 weeks I can definitely see improvements but im not sure about zones. My max zone 2 of maxHR(191bpm) is 133bpm but my max zone 2 with heart rate reserve is 147bpm. That's a big difference. Which one should I use? HRR is a bit more personalized right?
For a video with so much focus on weight loss I would rather have seen you address the intake of calories in the beginning rather than the end. To say "total calories burned is the key to weight loss" is at best half of the truth and at worst plain out misleading. It will always be more efficient to reduce intake/uptake of calories than to try to burn them once consumed. Leaving intake for a short mention in the end further encourage the illusion that the main focus for losing weight can be put on the burning of calories rather than the intake/uptake. Further more, we know that a lot of the calories burned in conscious exercise often are counteracted by an increase in calorie consumption (rewards etc.).
Is 2.5-3.0 hrs too long in Zone 2? Or, what is the literature saying after a certain length of time there is not much more benefit? Thank you! Marathon in 3 months, feel like I'm freaking for an exam or something.
I'm training for a 50k Ultra....that means some sessions in Z4 on the hill for 2h, Z2 walk/runs for 4/5h....plenty of training plans, gyms are a tool, endurance training is completely different. BTW I'll be 65yo by my March 3 Ultra.
This is part 3 of the Heart Rate Training/ VO2 Max/ Lactate Threshold
Part 1: ua-cam.com/video/nWfncAjPZXc/v-deo.html
Part 2: ua-cam.com/video/rpMNrYQro30/v-deo.html
Hi, I learned, from your videos, how to calculate my hart rate zones but I don't understand how to implement them. I don't understand how can I see at what zone I'm working at? Ram N.
I lost 1.2kg of fat in 5 days after watching your video explaining the fat burning zone. I jogged and did machines instead of running flat out. I put on 2kg of muscle so my weight has gone up, but I can feel it is good. I'm looking more trim. THANK YOU!!!!!
Thank you for commenting and I am glad you are seeing results! I am actually working on a new video soon where I discuss exactly what you said- don't look at the scale! The key is to convert fat to muscle. Fat weighs less but takes up more space whereas muscle weighs more, is more dense but takes up less space! And continue working out in Zone 2 to train your body to use fat as a substrate! Keep me posted on your progress!
I'm training for a 50k Ultra....that means some sessions in Z4 on the hill for 2h, Z2 walk/runs for 4/5h....plenty of training plans, gyms are a tool, endurance training is completely different.
BTW I'll be 65yo by my March 3 Ultra.
Absolutely good info.. I like this channel..please put more info regarding vo2 max, lactate threshold for marathoner
Good info, thank you for sharing!
Gaining weight is even harder. I train mostly in zone 2 to build a stronger aerobic base but i keep losing weight no matter how much carbs i eat. That's frustrating and i have to limit my training to about 6 to 8 hours weekly. Any advice? Great review btw.
Lift some weight to gain muscle.
I have seen all Your videos about HR zones, VO2MAX and LT. It is all great but I have a problem to put it all together in a coherent program. If I want it all, to work on aerobic base, VO2 increase and gym I should probably spend 9 days a week in training ;) I am sure I am loosing something here. any advise on that?
I don't know about trying to out-workout a bad diet.
You can train in zone 4-5 as much.as you want, but that McDonald's diet is always going to win.
A lot of us have lost weight through food alone without working out (working out is good, but it's so-so for weight loss)
The benefits of exercise are independent of weight loss!
Thank you for all the great info. Would like to get your thoughts on fasted cardio.
Your ratio of zone 4/5 to zone 2 is higher than what is recommended in the 80/20 programs (eg Fitzgerald) where 80% is zone 5 and 20% is zone 2. What is the reason for your different ratio?
Hi Dr. Yo, it’s good to get you back. We are still worried about going back to normal life. Could you do a video to update us on what’s safe, and what’s not? How exactly do we get the virus? Close contact for sure, but how do you know if you are in close contact with someone who were asymptotic? OK, wash hands, but over 1.5 million got infected in the US. I’m sure some of those had been washing their hands, yet still got it. What would you do about this virus if you have all the power in the world? We can’t stay in lockdown forever, right?
The virus has a respiratory entry and from that point invades the lungs possibly blood vessels, kidneys and liver. I believe after that it stirs up the cytokines to form the storms that damage the rest of your body. Yeah the only thing to practice is social distancing, wearing masks and hand washing.
Jumping Jack, jump rope, burpee, DDP yoga, athleanx zero program, Insanity from shaun T P90X, TRX, gymnast ring, beach body programs and more to be honest gym good for bulking like body builders but rip body or athleanx body gyms are only optional.
Your videos have really been an eye opener. I’ve been thinking to myself that if I’m not breaking a sweat, I’m not losing weight. Understanding the zones more has motivated me to stay in the gym longer because I’m not as tired when I’m in zone 2.
I understand your program but I have a question. I’m 6’ 1” and 350 lbs. should I still do the 3:1 split? Or should I just do the fat burning zone? I have time to work out 6 times a day if that helps.
I think it's like this: zone 2 is expanding production capacity, but higher zones are actual production. If you are unfit, zone 2 is needed badly because your PC is so low. But from the beginning, you should be incorporating zone 4&5 at the very least to get familiar with where you are at.
What zone should my long run be in?
I would normally do the long runs in Zone 3
Hello Dr. Yo, could you reference the studies about the physiological benefits of zone 2 training? I didn't find it online.
I started to do 1h running/speed walking in Z2 for 21 consecutive days now and I really see the results on my cardio, I'd like to read the study to know more while I'm still doing this (my track&field training start in February).
Thank you for your videos
After 3 weeks I can definitely see improvements but im not sure about zones. My max zone 2 of maxHR(191bpm) is 133bpm but my max zone 2 with heart rate reserve is 147bpm. That's a big difference. Which one should I use? HRR is a bit more personalized right?
For a video with so much focus on weight loss I would rather have seen you address the intake of calories in the beginning rather than the end. To say "total calories burned is the key to weight loss" is at best half of the truth and at worst plain out misleading. It will always be more efficient to reduce intake/uptake of calories than to try to burn them once consumed. Leaving intake for a short mention in the end further encourage the illusion that the main focus for losing weight can be put on the burning of calories rather than the intake/uptake. Further more, we know that a lot of the calories burned in conscious exercise often are counteracted by an increase in calorie consumption (rewards etc.).
Hay Dr yoyi
Is it still cool to say first?
Is 2.5-3.0 hrs too long in Zone 2? Or, what is the literature saying after a certain length of time there is not much more benefit? Thank you! Marathon in 3 months, feel like I'm freaking for an exam or something.
I'm training for a 50k Ultra....that means some sessions in Z4 on the hill for 2h, Z2 walk/runs for 4/5h....plenty of training plans, gyms are a tool, endurance training is completely different.
BTW I'll be 65yo by my March 3 Ultra.
Does equipment matter when trying to lose weight? I try to bike while keeping my heart rate in Zone 4
No. Running, cycling, even light weights, battle ropes, kettlebells can get you to your targeted HR zones
@@DoctorYogendra thank you
Bike is best. Its uniform and u can measure watts per kilo. Plus there's no eccentric impact.
😄