Episode 81: 5 Zones for training cardio

Welcome to the Happy, Healthy, Strong Podcast! This show is all about empowering you to live a happier, healthier, and stronger life. It's time to take charge of your well-being and intentionally create the best version of yourself. In this episode, we dive into an exciting topic - the 5 zones for training cardio.  Zone 1 (recovery/easy) | 55%-65% HR max | Used to get your body moving with minimal stress and exertion. This zone might be used for an easy training day, warming up or cooling down. Zone 2 (aerobic/base) | 65%-75% HR max | Used for longer training sessions, you can sustain this basic-effort zone for many miles yet still chitchat a little bit with your workout partner. Zone 3 (tempo) | 80%-85% HR max | This zone is where you push the pace to build up speed and strength; conversation is reduced to single words. Zone 4 (lactate threshold) | 85%-88% HR max | In this zone, your body is processing its maximum amount of lactic acid as a fuel source; above this level, lactic acid builds up too quickly to be processed and fatigues muscles; training in this zone helps your body develop efficiency when you’re operating at your maximum sustainable pace. Zone 5 (anaerobic) | 90% HR max and above | This maximum speed zone (think closing kick in a race) trains the neuromuscular system—your body learns to recruit additional muscle fibers and fire muscles more effectively. Tune in and discover valuable insights to enhance your fitness journey. 2:07 The heart rate scale for running. 4:37 Work capacity 8:53 How to get started with aerobic training 14:36 Zone 3 and Zone 4 tempo workouts.  16:52 The problem with tempo.  19:18 The risk of getting hurt in weightlifting.  21:18 The dangers of wearing a helmet during cardio