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Today I'm going to explain how the Apple Watch zones work for burning fat
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Now when you get into a zone 1, which is like a recovery easy workout, it's 55-65% of your
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heart rate max. So that's more of a low calorie burn and the primary fuel source in this low calorie burn
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is going to be fat. How is the heart rate max determined
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They take your age and they go 220 minus your age and that's a rough estimate of your
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max heart rate. Now is this a true of what your heart can withstand
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I don't think so because a lot of the pro athletes, their heart rates could shoot all
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the way up to like 220 beats per minute in some events and if it was based on this science
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then that would be completely incorrect and those people would die. Now for the average person, yes 220 minus your age is roughly the max that you really
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want your heart rate to go up to and you would probably never want it to stay in that
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heart rate zone for too long. Now when we're in that 55-65% zone, that's when you're in that low calorie burn but the
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good things about this low calorie burn is the primary fuel source is fat
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You're just not going to be burning as many calories but you're going to be burning more calories from fat
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Zone 2 is more of an aerobic slash base, which is about 65-75% of your heart rate max
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Zone 3 is now you're increasing the tempo where you're at 80-85% of your heart rate max
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Zone 4 is now you're getting into that lactate threshold, so where the anabolic or the metabolic
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burn where your muscles start to really feel fatigue. You might get a taste a little bit of iron into your mouth
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That's when we're getting into that 85-88% of your heart rate max
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And your zone 5 is your anaerobic burn where you're burning way more oxygen than your body
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is able to recover. This is where you're at 90% or more of your heart rate max
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Now the difference between zone 1 and zone 5, like I mentioned, zone 1 is a low calorie
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burn and when you get into this lower heart rate zone, then that's when your body is generally
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going to use a slower releasing fat source. And when you get into that anaerobic zone, the primary fuel source, so when you're really
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challenging yourself, is going to be carbohydrates. Now the difference between the two, especially if you're looking to lose weight and you're
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looking to trim down, is that in the higher calorie zones, yes you're using carbs as a
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primary fuel source and you're like, well coach, I want to use fat as fuel. Well I'm going to tell you that in this anaerobic zone, you're challenging yourself more, so
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you're burning more calories in a shorter period of time and when you're challenging
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yourself more, you're challenging your muscles to exert more, so at the same time in this
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anaerobic zone 5 zone, you're actually going to be able to burn more muscle
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So between zone 1 and zone 5, I'd recommend that you get closer into the zones 4 and 5
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then into the zones 1 and 2. Now it doesn't mean that you don't mix mash the two, because you want to have times where
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you're in a low, slow, steady state, because you don't want to be in a high anaerobic burning
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zone all day, every day, because in the high zones, it is more stressful on the body, more
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stressful on your heart, and it requires more recovery time, because of the stress
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that you put on the overall body. In the lower zones is more of your active recovery days
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So the high zones is when you would be playing like a sport, or when you're going really
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hard and doing a fit club workout, and then a zone 1, 2 is maybe when you're just going
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for a walk, you're doing a light stretch, or you're just kind of like on the treadmill
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watching TV. So there's a time and place for both, and you want to make sure that you're balancing
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the both of the two, but if you want to do a short period where you want to burn as much
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calories as possible, and potentially lose as much weight as possible in a short period
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of time, then focus on that zone 5 anaerobic zone. Now this seems kind of confusing, and it's very generalized when it comes to nutrition
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so I'm going to recap it. The zone 1, your primary fuel source is going to be fat, but the overall caloric burn is
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going to be way less than in a zone 5, where the primary fuel source for the muscles is
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going to be carbohydrates, because carbohydrates are designed for quick, instantaneous fuel
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but in this zone 5, the heart rate is high, the muscles are exerted, and you're going
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to burn more calories. Now if you're looking for a crazy, caloric workout that's going to burn calories, build
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muscle and drop fat, we've got it all designed for you over at Fit Club, so go to our website
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www.fitclub.fit, mention the 5 day. Now if you're looking for more of an experienced approach to coming with nutrition, of how
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you should stack your fats and your carbs, then mention a belly burn, get on our list
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the next one's starting soon
