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@aditxa_37: std jee🤕#mxkingblue💙 #y15zrmalaysia #fypシ

〽️.𝙍𝙪𝙡𝙡
〽️.𝙍𝙪𝙡𝙡
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Saturday 05 July 2025 03:59:58 GMT
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mendelipp
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ijin repost🤟
2025-07-05 09:36:00
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Mcm best
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Hadierrsapportttt✌🏻🔥
2025-07-08 23:40:13
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tenang🫀🥊❤️‍🩹#workout #boxing ##masukberanda #fyppppppppppppppppppppppp #foryoupage
tenang🫀🥊❤️‍🩹#workout #boxing ##masukberanda #fyppppppppppppppppppppppp #foryoupage
Each heart rate zone has different physiological responses that have a variety of benefits. Zone 1 (50-60% Max HR): - Warm up - Active recovery Zone 2 (60-70% Max HR): - Improved basic endurance - Fat burning Zone 3 (70-80% Max HR): - Improve aerobic capacity Zone 4 (80-90% Max HR): - Improves anaerobic threshold Zone 5 (90-100% Max HR): - Develop fast twitch muscle fibres - great for sprinting & power - Not sustainable for long periods of time How to calculate HR zones (Karvonen Method): Max Heart rate (MHR) = 220 - your age Heart rate reserve (HRR) = MHR - Resting heart rate (RHR) Zone 1=50-60% of HRR + RHR Zone 2=60-70% of HRR + RHR Zone 3=70-80% of HRR + RHR Zone 4=80-90% of HRR + RHR Zone 5=90-100% of HRR + RHR Example: MHR = 220 - 26 = 194 HRR = 194 - 68 = 126 Zone 1 50% = (126 x 50%) + 68 =131 Zone 1 60% = (126 x 60%) + 68 =143.6 So my heart rate needs to be between 131-144 bpm to fall into the Zone 1 training Zone Remember, this is not completely accurate as we’re using a calculation for our Max HR & not data collected from testing but it is a great estimate to help you figure out training zones.. Hope this helps! 💪🏽 #Fitness #gym #trainingzones #sports #applewatch
Each heart rate zone has different physiological responses that have a variety of benefits. Zone 1 (50-60% Max HR): - Warm up - Active recovery Zone 2 (60-70% Max HR): - Improved basic endurance - Fat burning Zone 3 (70-80% Max HR): - Improve aerobic capacity Zone 4 (80-90% Max HR): - Improves anaerobic threshold Zone 5 (90-100% Max HR): - Develop fast twitch muscle fibres - great for sprinting & power - Not sustainable for long periods of time How to calculate HR zones (Karvonen Method): Max Heart rate (MHR) = 220 - your age Heart rate reserve (HRR) = MHR - Resting heart rate (RHR) Zone 1=50-60% of HRR + RHR Zone 2=60-70% of HRR + RHR Zone 3=70-80% of HRR + RHR Zone 4=80-90% of HRR + RHR Zone 5=90-100% of HRR + RHR Example: MHR = 220 - 26 = 194 HRR = 194 - 68 = 126 Zone 1 50% = (126 x 50%) + 68 =131 Zone 1 60% = (126 x 60%) + 68 =143.6 So my heart rate needs to be between 131-144 bpm to fall into the Zone 1 training Zone Remember, this is not completely accurate as we’re using a calculation for our Max HR & not data collected from testing but it is a great estimate to help you figure out training zones.. Hope this helps! 💪🏽 #Fitness #gym #trainingzones #sports #applewatch

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