Episode description
Cardio is an important part of your fitness lifestyle. Andrea is discussing how to make cardio more effective in your workouts by creating variety in the cardio zones. Not all cardio is created equal and there are five zones of cardio that each serve a different purpose. Andrea is breaking down each zone and how you can utilize them in your workouts.
Heart Rate Formulas
- [ 220 – Age ] – most common and widely used maximum heart rate formula
- Tanaka (208 – 0.7 x age) more precise formula, adjusted for people over the age of 40
- Hunts Formula -211 – 0.64 x Age ] – slightly more precise formula, adjusted for generally active people
https://pubmed.ncbi.nlm.nih.gov/11153730/
Cardio Zones
Zone 1- Light-50 percent to 60 percent of MHR
Zone 2: light 60 percent to 70 percent of MHR
Zone 3: Moderate70 percent to 80 percent of MH
Zone 4: Hard- 80 percent to 90 percent of MHR
Zone 5: Very hard-90 percent to 100 percent of MHR
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Produced by Light On Creative Productions