TL;DR Watch Video but i highly suggest this read Heart rate training prevents you from overtraining. This means that it reduces your risk of fatigue and injury, helping you to recover more quickly and efficiently. And this way we USE our Cardio training to optimise our progress not just make us tired. You'll also be able to track your effort more accurately during interval sessions, where you will be working at a higher intensity. In addition, heart rate training is particularly useful for Interval Work, where hitting the right exertion level which should be comfortably hard, is an important part of the workout. Training to heart rate also helps you to moderate the influence of external factors such as heat and humidity, which require your heart to work harder. But, remember that changes in your heart rate don't happen overnight – once you've spent some time racking up Easier Sessions, you'll start to see some impressive results. Zone 1 (recovery/easy) 55%-65% HR max Used to get your body moving with minimal stress and exertion. This zone might be used for an easy training day, warming up or cooling down. Zone 2 (aerobic/base) 65%-75% HR max Used for longer training sessions, you can sustain this basic-effort zone for many miles, yet still chitchat a little bit with your workout partner. Zone 3 (tempo) 80%-85% HR max This is a zone where you push the pace to build up speed and strength; conversation is reduced to single words. Zone 4 (lactate threshold) 85%-88% HR max In this zone your body is processing its maximum amount of lactic acid as a fuel source; above this level, lactic acid builds up too quickly to be processed and fatigues muscles; training in this zone helps your body develop efficiency when you’re operating at your maximum sustainable pace. Zone 5 (anaerobic) 90% HR max and above This maximum speed zone (think closing kick in a race) trains the neuromuscular system—your body learns how to recruit additional muscle fibers and how to fire muscles more effectively. Link here to go into more detail:- https://www.rei.com/learn/expert-advice/how-to-train-with-a-heart-rate-monitor.html

If you are looking to Get fit(ter) and improve your Heart Health you should be using a Variety of zones in your training and in a variety of manners ZONE 1- Your regular walks. Great for Fat Burning BUT its slow and doesn't do much for your fitness unless you force yourself to WALK HARD and get that HR Up towards ZONE 2. Zone 2:- This is the best zone of training for increasing an aerobic base and improving cardiovascular endurance. This is also the zone in which we tend to use the most fat as a source of energy, so it can be the best zone to train in for weight loss, improving blood sugar control, and body composition. Zone 2 training should make up a Majority (70%) of your HR Training. Zone 3:-You are still in an aerobic state, so you are using mostly fats as your main energy source; however, the perceived effort feels “uncomfortably comfortable.” The goal of Zone 3 is to push yourself aerobically while reducing the amount of fatigue and lactate buildup in your muscle tissues, which improves your VO2 max and lactate threshold Zone 4:- This is where things start to feel difficult. Zone 4 training is for short, high-intensity intervals to improve muscle strength and power. You likely enter Zone 4 training during HIIT classes, sprinting, or weight lifting classes where you hit close to maximum weights. You will become anaerobic during this training zone, so you will use more carbohydrates for fuel instead of fats Zone 5:- your all-out effort working as hard as you can at 100 percent of your maximum heart rate. This training should be done infrequently, especially for new or untrained individuals or individuals with cardiovascular health concerns. If used correctly, training in Zone 5 helps improve the efficiency of fast-twitch muscle fibers for muscle power and sprinting - helping you feel stronger and faster.

So over the next 7 Days We are going to USE a variety of methods to Build your understanding of these Zones and how to use them Starting Today With an Interval Session in the Next Session AFTER this education Piece. Each Session will Lay out Details for you on What you should be doing and HOW HARD you should be looking to work according to your HR Monitor

Choose your Cardio and follow the details below. It will be detailed out as if using a treadmill as it is the easiest but you can switch it around for any other machine or a Bike/ run outside if prefferred. Put The Incline UP to around 10 and then find a Hard Walking speed that challenges you but you can sustain for 60sec. if the Incline is too hard lower it to a level that suits your fitness level. But the higher the better for your joints. During the REST phase you MUST keep MOVING either walk or keep doing the activity at a LOW INTENSITY so that your Heart rate comes down in to Zone 2-3 Before the next interval. The lower it gest during the Rest interval the better. Work 1min/ rest 2min Repeat for UP TO 20 Rounds (60min MAX) If your HR does NOT lower under the Threshold ZONE during the REST phase STOP. Thats it for the day. Record how many rounds you managed

30-90min of Steady Activity Staying in ZONE 2. Use any equipment you prefer. If you are running (or any other activity) and your HR moves OUT of ZONE 2 start WALKING straight away or a Similar type pace on other equipment. DO NOT attempt to just run Slower. This is really important for building this ZONE. You must stay in this zone and if it gets too high, its best just to drop down to walking pace rather than a slower pace of the activity.... BUT KEEP MOVING. Record Your metres here and your activity in the Notes

Warm Up Thoroughly and Prep the body for the explosive work that is coming. Choose an Activity That you can Sprint or Complete Highly explosive reps with. Run, Bike, Airdyne, KB Swing, KB Snatch, Barbell Movements (30% of MAX) or Similar Complete 10sec of the Explosive Activity and then keep Moving, shaking out your arms and legs during the recovery phase. Repeat this Every Minute for As long as Possible Stopping When:- A) Your HR Doesn't come out of the Threshold during the Recovery (Around 80% or more) B) Your technique breaks down C) You can't Maintain the same Output/ Speed in that 10sec. So if you're running 50m In 10sec and you can't complete that distance for 2 or more intervals You are done If you're getting 8 Swings But they aren't coming as high or your reps drop, STOP. ALWAYS SAFTEY First So 10/50 - Work/ rest seconds for as Many Rounds as Possible (Up to 45) NOTE- If you get 45 today you probably chose too easy an activity OR didn't follow the stop signs properly. its not about ego.

ZONE 1 for 60min for extra Recovery OR 30-90min of Steady Activity Staying in ZONE 2. Use any equipment you prefer. If you are running (or any other activity) and your HR moves OUT of ZONE 2 start WALKING straight away or a Similar type pace on other equipment. DO NOT attempt to just run Slower. This is really important for building this ZONE. You must stay in this zone and if it gets too high, its best just to drop down to walking pace rather than a slower pace of the activity.... BUT KEEP MOVING. Record Your metres here and your activity in the Notes

Warm up for 5min on the Equipment you plan to use for the Intervals. After your Warm up Ramp Up your speed or intensity until your HR is in the RED ZONE and Maintain it there for 20-30sec. Then WALK or STOP and do very slow and low activity for 2-3min Do 3-6 Rounds Ideally your HR comes back into the Aerobic Zones (2-3) before the next interval. Do 10min ZONE 2 to cool down

Minimum 60min and as long as you like above that At ZONE 2 on the HR Monitor. Again, Drop to a walk if the HR goes up above into Threshold.