Understanding Heart Rate Training

It’s been just over a month since we started bringing heart rate monitoring to all of our classes at Revive, and we are so excited about the measurable results that our clients are seeing! We’ve had incredible feedback, and we’ve also had a lot of questions, so we are answering some of the most common ones here, and now.

1. Why should I use a heart rate monitor?

To maximize results, get instant feedback and workout smarter.  For our HIIT classes, when you reach your yellow/red zones for 15 minutes or more, that promotes an effect called Excess Post-exercise Oxygen Consumption, or EPOC.  EPOC refers to a post workout response where your metabolism is elevated and therefore you burn more calories at rest for up to 36 hours after your workout.  

2. What do the different colours mean?

Red = maximum (90-100% max heart rate)
Yellow = hard (80-90% max heart rate)
Green = moderate (70-80% max heart rate)
Blue = light (60-70% max heart rate)
Grey =  very light (less than 50% max heart rate)

3. How is my maximum heart rate calculated?

As a baseline measurement, your maximum heart rate (or MHR) is calculated as 220-your age. With that said, this is not a perfect science and your actual maximum heart rate may be higher or lower depending on genetics, fitness level, and body composition. Your Trainer can work with you over a few classes to adjust your maximum heart rate to ensure it is most accurate for you.

4. Why can’t I get into the red zone, even though I am working really hard?

Everyone’s training thresholds are different and it actually has nothing to do with your fitness level. John’s maximum threshold could be in yellow while Jane’s is in red… all at the same time, their perceived effort is the same.  

5. Do I want to be spending most of my time in the red zone?

No, we typically recommend doing 15 minutes or more in yellow and red combined.  However spending the whole class is not recommended and is not the purpose of HIIT training.  HIIT training is intended for you to work hard under certain time intervals followed by periods of recovery.  If you’re not recovering fast enough, take a few more minutes to get your heart rate down.

6. Why am I reaching 105% of my maximum heart rate?

The 220-age formula to measure max heart rate isn’t always accurate so you may go above 100% of your max HR which technically should never happen.  If you see this occur, please ask one of our Trainers to adjust for you.  

7. Why does my watch display a different calorie burn than the monitor?

Polar was the company that started heart rate training and provides leading edge technology with monitoring HR.  When it comes to chest strap vs watch, the chest strap is about 20% more accurate due to the placement right above your xiphoid process. Its response time to HR changes are also instantaneous vs watches which are often delayed and therefore make it difficult to accurately measure recovery.

8. Why is there so much difference in calorie burn when we all did the same class?

Total calories burned during class is measured through an algorithm that takes in consideration your sex, weight and age.  Basically, factors like the younger you are, the more you weigh and if you are a male would all boost your calories burned.

 

Keep an eye out for upcoming Fundamentals of Heart Rate classes where we will go through the purpose of HR training, complete a workout designed to explain the target zones, and help you understand which zones are right for you. And if you have any more questions about Heart Rate training in the meantime, please ask one of your Trainers or send us an email at contact@revivelifestylefitness.com

Stronger For Longer

Stronger for Longer

Your Goals - Our Purpose

It’s been an amazing ride these past 8 months and we can’t thank our members enough for being a part of the journey.  Through this time, I’m sure many of you have noticed some changes at Revive as we aim to serve you better. I can understand change isn’t always easy, but with change comes growth – In the end, our purpose is to make your goals a reality.  So, I’ve summed up some points below of our current brand promises along with some of the new additions to Revive as we hope to elevate your experience… keeping you Stronger for Longer.

 

Heart Rate Based Training

The use of heart rate monitors has always been a point of discussion within our team and our decision to implement them in all our classes came with two reasons:  To coach you better, and to optimize your workouts with evidence-based results.  Overtraining and stress are two major factors that can limit one’s performance and we hope with our coaching, you will understand how to reach your goals with a balanced approach.  The use of HR monitors serves as a way we can help our members understand how to train smarter and not (always) harder. 

 

Low Impact HIIT

This has been one of our main promises since day 1.  Why? 

1) Having worked almost 10 years in a physiotherapy clinic helped me understand the effects of chronic injuries and high impact stress on our joints.  Injuries from running are typically the #1 cause of chronic sport injuries seen by physiotherapists.  This is not to say running is bad for you, not in the least bit, but many people do too much of it too soon without getting proper training to run efficiently. 

Further, we’re all living longer these days - It’s predicted that by 2050 the average life expectancy will be 85. So, we’re all living longer but does that mean that our joints will last?  Not unless we take care of them now and learn to train smarter.  That’s our goal with low impact training - to let you push yourself now and well into your later years - to have your ideal lifestyle in and out of the gym.

2) HIIT serves as one of the most effective ways to maximize fitness and burn fat.  With our HR monitors, you can now monitor your intensity as we recommend achieving 15 minutes or more in the yellow and red zones combined during class.

 

Community and Connection

It’s been so great for our team to get to know our members and see you achieve amazing results with Revive.  As our relationships with you grow, we realize fitness is only part of our offering as our community grows stronger with you. You are the core of our business and we appreciate all your support.  Let’s keep the good times going and stay stronger for longer. 

Benefits of Low Impact HIIT Workouts

Get a great sweat while avoiding those nagging injuries.  Low Impact HIIT workouts are a growing trend that promote building you up and not breaking you down.  Below are some reasons to try a workout that's not only smarter for your body but is going to give you a good butt-kicking as well.


Helps shed weight and burn calories

Low impact does not mean low intensity.  HIIT workouts are scientifically proven to help you burn fat, improve metabolism and lose weight.


Stronger for longer

Our workouts are designed to save the joints so that you can stay active for life.


Good for every fitness level

Whether you’re just getting back into it, new to exercise or wanting a change, Low Impact HIIT may be the thing for you.  Our goal is to optimize fitness and minimize injuries.


Full Body, everything in under an hour

We give you a full body, strength and cardio workout in 55 minutes!


Changes daily

Our workouts change daily so your fitness doesn’t plateau.  This keeps your body guessing as we switch our fitness focuses week to week - keeping it fresh and fun.

5 Reasons to Cross-Train for Race Season

April is here and preparation for race season is in full swing. Whether you love marathon, obstacle or adventure races, cross-training will add huge value to your performance. Cross-training is a broad term that can include resistance training, mobility/stretching, and low impact endurance activities such as cycling and rowing. These activities combined with running not only boosts performance but considerably reduces the overuse injuries common to runners.

 

Here are the top 5 reasons to add a cross-strengthening program into your training plan:

 

1. Greater Performance

            Cross-training benefits running performance and allows for longer periods of training.  Because of the impact on your joints caused by running, few runners (especially beginners) can handle more than 6 hours of running/week without running into injury. By including low-impact endurance activities such as cycling and rowing, allows you to train twice the amount whilst improving your cardiovascular fitness.

 

2. Mobility

            Mobility refers to the overall range of motion a joint can move through. This is more than simply flexibility (muscle length) as it also refers to how well the nervous system controls the joint/muscle.  When you have trigger points(knots) in your muscles, your control of that muscle is inhibited and stretching won’t always help. So, in addition to your stretching program, try using a foam roller and release balls to get deeper into your muscles allowing for better mobility.           Look for a restorative class in your area that uses myofascial release or a good massage always helps!

 

3. Strength

The key to a great performance for any athlete or weekend warrior begins with strength. Back, core and hips are among the most common areas of the body that require proper strengthening when first starting a running program. These areas often take the brunt of the impact associated with running and produce the most explosive force(hips) during an activity. Building strength initially involves lighter weight and great attention to detail as proper technique is the priority. Finding a qualified trainer to help you build a solid strength foundation will not only improve your running, but aid in post-workout recovery and injury prevention.    

           

4.  Power

            A further benefit to strength training is improving power.  Power is your body’s ability to produce high amounts of force in short periods of time.  As a runner, by improving your power, you will also improve your stride length and efficiency thereby improving your running pace.  This can be done with HIIT (high intensity interval training) workouts defined by short, intense bursts of activity followed by a rest interval. 

 

5. Injury Prevention

            Cross-training not only prepares the body for the rigors of running, but also for what happens after. Over 50% of overuse injuries runners experience relate to a weakness in the hips (gluts mainly) thereby affecting other structures down the chain in the lower limbs ie. knees/ankles.  By strengthening the hips, core and surrounding structures, you drastically decrease your chance of injury.  We recommend starting with 1-2 low impact endurance activities per week of about an hour such as cycling to lower the impact your joints experience.