RUST magazine: RUST #45

FITNESS ABOVE 40
I have set my zones as follows:
90%-100% - Zone 5
80%-89% - Zone 4
70-79% - Zone 3
60-69% - Zone 2
RHR (Resting Heart Rate) – 60% - Zone 1
THE STRONGER THE HEART, THE
STRONGER THE BODY.
When you’re training make sure that
you target elevating your heart rate
by using strength moves when you’re
already breathing hard from aerobic
exercise. Try and make sure that you
do this for at least five minutes in each
workout – longer if you can. Tracking
your heart rate output while you’re
training helps you remain focussed on
your approach and your goals. I will go
into more detail on this training method
next time but using this method I am
now able to do the same 45-minute
routine as I did two months ago but at a
vastly lower level of heart rate stress.
REWARDS
I’m loving being on the bike and
knowing that I have gas in the tank
even when the going gets hard. It
feeds my motivation. Looking at the
metrics and data from rides I am now
able to operate on the bike at 80%+
effort but with much lower heart rate
stress than I was able to do previously.
Where I was averaging over 150+
beats per minute I am now able to
ride harder and longer at lower heart
rates averaging at or below 140 beats
per minute for sustained periods. This
has helped improve my focus and
concentration so much so that I am able
to focus on my technique and reading
the terrain which has improved my
riding considerably. Not only have I
noticed the improvements but others
have too and the gap to riders that have
traditionally been loads faster than me
has narrowed considerably.
Below: WM’s heart rate
during his first F45 class.
Note he’s nearly 35 minutes
with a heart rate over
152bpm – in other words,
blowing chunks
A DISCLAIMER
Above: WM’s heart rate
during his final F45 two
months later – much more
under control, just three
minutes in that red Zone 5.
He was burning less calories
as well, which means more
energy in reserve
Given the nanny states we live in I would like to advise you that you
should ignore everything I write or say. You should not watch any of the
videos and for your own safety please do not follow any of my comments
on nutrition. In fact, please be careful that you don’t strain yourself lifting
any of the devices you may need to. Seriously… if you are in any doubt
about your state of health please consult a health professional, take out
insurance and always train with a health and safety officer present. I take
no responsibility whatsoever for anything I say or do and for any of you
that decide to follow my ramblings you do so at your own risk.
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