About this episode
Ever wondered if you’re pushing hard enough in your workouts- or maybe too hard? The answer might be hiding in your heart rate. In this episode, we’re breaking down heart rate training zones and what they mean for cardio, HIIT, and strength training, especially for women in midlife. You’ll learn: Why heart rate is more than just a number on your watch The difference between training with % of max heart rate vs. Heart Rate Reserve (HRR) How to calculate your own HRR for personalized zones What heart rate typically looks like in strength training (hint: it’s not about staying in a zone!) Quick HRR Example: For a 45-year-old woman with a resting heart rate of 65: Max HR ≈ 220 – 45 = 175 BPM HRR = 175 – 65 = 110 Zone 2 (60–70%) = (110 × 0.60) + 65 → 131 BPM up to (110 × 0.70) + 65 → 142 BPM So instead of a wide guess (105–123 BPM), her true Zone 2 range is 131–142 BPM . Heart Rate Zones (% of Max HR): Zone 1 (50–60%) : Easy effort, recovery walks Zone 2 (60–70%) : Brisk walk, steady cycling; best for fat metabolism & endurance Zone 3 (70–80%) : Moderate cardio; jogging, dance fitness Zone 4 (80–90%) : Hard effort; sprints, hill repeats Zone 5 (90–100%) : All-out bursts; short HIIT intervals By the end of this episode, you’ll know exactly how to use your heart rate as a tool- not a guess, so you can get the most out of every workout without burning out. 🎧 Tune in and find your sweet spot. Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d