Interval Training and Heart Rate Ranges

On a basic level interval training is the raising and lowering of the heart rate during a given workout. So, why do we want to raise and lower the heart rate? For years the answer has been because it helps you lose weight faster. Well that answer is correct, but how do you lose weight faster.

The body is just like any machine. Meaning it has an optimal operating range. If your heart rate is too high it has a negative effect on the desired results. Now if your heart rate is too low it also has a negative effect on the desired results. So what is the optimal heart rate range? For each person it is different. For example there can be three adult males all 5’ 10” tall and weighing 195 lbs. All three work out on a regular basis. All three have a different program that they follow. All three have a different optimal heart rate range. The first could be between 135 to 150 beats per minute. The second could be between 160 to 175 beats per minute. The third could be between 120 and 135 beats per minute. Each one of these three has trained their bodies to be efficient in their heart rate range. The heart rate range is where the body will burn the most body fat and build the most muscle fiber.

Can you change your heart rate range? The answer is YES YOU CAN! That is what interval training is all about. Earlier I spoke about the raising and lowering of your heart rate. Why do we want to do this? The reason is you have an anaerobic threshold and an aerobic base. The anaerobic threshold is the top level of the optimal heart rate range. When this threshold has been crossed the body no longer burns body fat efficiently and instead uses glycogen stores for its primary source of fuel. The reason your body use’s glycogen stores now is because it can no longer use oxygen efficiently to aid in fat burn. The aerobic base is the lowest end of the optimal heart rate range. When the heart rate has not reached the aerobic base it is not burning body fat and not building muscle fiber efficiently.

Interval training over time can raise both the anaerobic threshold and the aerobic base. Body fat loss will still occur during this type of training because your body will be in the optimal heart rate range 30% of the training time. The reason for 30% of the time is because if you have never participated in an exercise metabolic test then you will never know your personal optimal heart rate range.

What can a Metabolic test tell you?

Metabolic testing is the measurement of carbon dioxide and oxygen exchange in the body, while monitoring the heart rate to find out when you are burning fat, carbohydrates and/or muscle for fuel. A metabolic test can test both your Resting Metabolic Rate (RMR), as well as, your Exercise Metabolic Rate (EMR)/ max VO2. An RMR test will determine exactly how many calories your body needs per day to survive, lose fat and build muscle. An EMR test will determine your optimal ranges for burning body fat as fuel, as well as, tell you how to improve your ranges so that you can burn body fat at higher heart rates.

Bottom Line

Interval training is GOOD; because even when you have not participated in an exercise metabolic test there is a good chance you will be in your optimal heart rate range 30% of the time.

If you perform a metabolic test you can reduce how long, it takes you to reach your personal goals by 50%. The reason is because you will know your optimal caloric intake. As well as, your optimal heart rate range.