One of the biggest myths in fitness is that you have to maintain a certain heart
rate in order to lose fat. But that's just not true. Unfortunately, this myth has
led to a whole lot of low-intensity training and therefore, a whole lot of failed
programs.
The quicker you lose the "high heart rate equals the best workout" mentality,
the quicker you will start to change your body.
In the Turbulence Training workouts, you are going to burn more fat and more calories
when you are OUT of the gym because of the high-intensity training methods that
you will use. Not because your heart rate increases during the workout (even though
your HR will be up there from the supersets and intervals).
In the last 10 years, research has shown us two very important things about exercising
for fat loss. First, lifting heavier weights leads to burning more calories after
the workout when compared to lifting light weights. So that's why 8 repetitions
per set is better than 12 reps per set. And that's one of the foundations of Turbulence
Training.
And the second thing we have learned is that interval training is superior to slow,
steady cardio for fat loss and post-exercise calorie burning. So it is more effective
and more efficient to use short high-intensity interval training workouts instead
of slow, long cardio sessions.
The only time you might need to know your heart rate is during the recovery period
of the interval training. It's important to take enough time between intervals so
that your heart rate drops significantly (let it drop to less than 60% of your maximum
heart rate).
That way you get more work done when it counts. You don't want to start your next
high-intensity interval too soon, nor do you want to exercise too hard during your
recovery interval.
All of these details are provided in the interval guidelines in the Turbulence Training
e-book. And I'll show you how to properly structure your intervals so that you have
enough recovery between each. That way, you don't have to worry about monitoring
your heart rate or anything fancy. Just follow my instructions.
So the bottom line:
Don't worry about your heart rate during exercise (unless you just like to keep
track for interest sake). Instead, make sure that you are working at a high-intensity
during each lifting and interval session.
The TT workout guidelines will give you all the details you need on the specific
rest periods to use between supersets and intervals.
There is a better way to train.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training