Should you stay in one heart-rate zone while doing cardio?

imagymrat

The answer is No. The human body responds to variety, so your fitness improves when you avoid stagnant workouts. Try using three different heart-rate training zones for your cardio: low intensity (65 to 75 percent), medium (80 to 85 percent), and high (90 to 95 percent). Subtract your age from 220 to estimate your maximum heart rate, and multiply that number by the percentage. The first zone will help with recovery, the second improves your endurance, and the third zone increases your power output and speed. The result: You'll go faster, longer.

Pace Your Workout:

Intensity: Low
Time: 1 minute


Intensity: Medium
Time: 1 minute


Intensity: Low
Time: 30 seconds


Intensity: High
Time: 1 minute

Repeat this sequence 8 to 10 times. Do it once or twice a week, and be sure to follow it with a recovery day