A metabolic assessment can help us evaluate our heart condition (non-medically) and intake of oxygen.
I turned 50 last year. With the "Oh Shit!" moment in front of me, I have become more focused on my health. I got my metabolic assessment done recently on Jan 01, 2020, at Lifetime Fitness. This is what I learned during my metabolic assessment.
There are five heart rate zones, one base, and one threshold. Heart rate zones are defined as Zones 1 thru 5. The cross over between zone 1 and 2 is called the base. The cross over between zone 3 and 4 is called the threshold.
Zones 1 and 2 burn the most fat. Zones 3 thru 5 improve cardio strength. Experts recommend 80% of our workout in zones 1-2 and 20% in zones 3-5. Our zones change our time. A quarterly evaluation is required. Without retesting, Plateaus can develop, which will impede progress.
As we exercise regularly, we begin to notice that zones1-2 allow us to workout longer at a lower heart rate. Higher zones will help us lower our heart rate more quickly or won't enable rapid heart rate increase during hard work. Our bodies begin to be more and more efficient over time.
Let us get into more details regarding the various zones.
Zone 1: Spending time in this zone will promote fat-burning and quicker heart recovery when we exercise intensely. This zone is defined as easy, and we could do this for hours. It is suitable for burning fat and recovery workouts.
Base: A crossover from Zone 1 to Zone 2. It is defined as a point at which your body burns fat most efficiently. It is suitable for burning fat, endurance training, and recovery workouts.
Zone 2: This zone helps in training your body to burn fat efficiently and improve endurance. In this zone, breathing becomes more burdensome. You are as yet not grasping for breath. It is suitable for burning fat and endurance training.
Zone 3: This is the zone where you feel like you are working harder. You increase your tolerance for anaerobic training, and it helps to improve the anaerobic threshold. This zone is great for burning fat, cardio training, and exercise forbearance.
The Threshold: This is defined as the point where there is a transition in the body. It shifts from burning fat to carbs. It is excellent for interval training and circuit style resistance.
Zone 4: Here, we get into some specialized athletic vocabulary. VO2, that is, the volume of oxygen may indicate your ability to workout harder. Higher the number, higher your ability. Zone 4 helps to increase VO2. There is another term that is used by athletes called the anaerobic threshold. A point where you begin to run out of oxygen. You begin to feel winded, and you are causing significant stress on your body. You are pushing yourself hard. This zone is most suitable for cardio and speed training.
Zone 5: This zone pushes you out of breath. You can't get enough oxygen to keep going. More time in this zone allows you to increase VO2 and the anaerobic threshold. This zone pushes your body to the limit. It is excellent for high-intensity interval training.
Above is a chart that I stole from my metabolic assessment report provided by Lifetime fitness. It is indicative of the effectiveness of each zone in burning fat and carbs.
Above is the chart which shows my heart rate zones with respect to the treadmill speed.
Our bodies are designed to be in motion by nature. Today's lifestyle is a challenge for us to stay in motion. However, we are developing knowledge to continue to be in compliance with nature's directive. So here are some of the recommendations to stay healthy and active so all of us can ride and live longer.
- Workout 3-5 Times Per Week: We need to work out 3 to 5 times per week. Working harder is not really smarter;
- 80% in Zones 1-2: 80% of our workout time should be spent in zones 1 and 2;
- No More than 60 Minutes: The times in zones 1 and 2 should not be more than 30 to 60 minutes;
- Avoid Staleness: We have to watch out for lack of progress (athletes call it staleness and plateaus) when we spend too much time in zones 1 and 2;
- 20% in Zones 3-5: 20% of our workout time should be spent in zones 3 to 5;
- Interval Training: During the 20%, we should focus on interval training within these zones;
- Eating: It is an excellent idea to decrease carbohydrate intake and increase healthy fats;
- Allow Recovery: We must allow time to recover ourselves after days of intense exercise.
- Sleep: 8 hours of sleep is highly recommended;
- Control Negativity: It is highly recommended to avoid negativity or negative folks. Meditation, yoga and time for self-discovery can help shield us from negativity and unnecessary stress;
- Set a Schedule: A schedule is highly recommended. Our bodies function the best when on schedule. That is how they have been developed by nature. We have evolved with billions and billions of years of science and experimentation behind it.
- Make Friends: It is highly recommended to socialize, make good friends, hug and smile. That is the single most important secret to a long healthy life.
The next step is to see how I can use Falco's electric-assist to achieve my goals of a healthy heart and physical fitness.
Let us get going!! Stay tuned for my next email post.