We are now in the era were training gadgets are everywhere in the fitness industry. We usually see them used in the gym, in outdoor sports or even used as a fashion statement. They all have their own features such as measuring heart rate intensity, number of calories and steps. it can be worn as a watch on the wrist, pedometer on the shoes or a strap on the chest to track your heart rate.
One product here at Fitness First is definitely worth recommending, I’m talking about MYZONE. MYZONE has an app which allows users to create groups, chat with other users, set up challenges with friends, track MYZONE effort points (reps) and monitor overall progress.
However, one thing that we always take for granted is the science behind each colour zone. Do we really know what’s going if we reach a Blue, Green, Yellow and Red? Are we
looking only on how many MEPS we have earned or total calories burned? Let’s look closely on each zone and the benefits.
Grey zone – 50% to 59% of HR max. MEPS is 1 point per minute. Safest and most
comfortable zone. Best when you’re out of shape and have heart problems.
Blue zone – 60% to 69% of HR Max. MEPS is 2 points per minute. Fat loss and
Recovery zone. May lose weight.
Green zone – 70% to 79% of HR Max. MEPS is 3 points per minute. Aerobic zone,
use to improve lung capacity. Metabolising fats and carbs.
Yellow zone – 80% to 89% of HR Max. MEPS is 4 points per minute. Anaerobic
zone, use carbs as a source of fuel. This where you start building up lactic acid
Red Zone – 90% to 100% of HR Max. MEPS is 4 points per minute. Fast lactic acid
build up and best for training sprints.
Now that we understand what’s going on in each zone, here are my suggestions on how can we utilise this for our training. For a beginner, I would recommend staying within the blue zone to start with as your body is not yet used to utilising which source of energy (carbs/fat) is being used. People who usually start on a green to red zone would suffer dizziness due to low blood sugar (from too many carbs being used). Better to stay longer in the blue zone and gradually raise it up to green zone after 2- 4 weeks of regular workouts. By this time, your body has adapted and is ready for a new challenge and will reach the point that the blue zone will be your recovery zone during interval workout.
For intermediate, green zones would be a perfect zone for you when you want to lose fat and build your aerobic fitness. This zone is where you spend longer hours. However, this is
perfect when you have no time limit and you want to spend more hours enjoying the workout. When it comes to limiting your time to 30 minutes for example, having two minutes on a green and a minute on yellow zone would do the trick. Covering those zones would help you improve your aerobic and anaerobic performance, burning carbs and fats as a source of energy.
The fitter you are, the faster you recover, the more want to push yourself in reaching yellow and red zones. This is where high-intensity interval training (HIIT) comes along where you spend 30 seconds on a green zone and 30 seconds on the red zone for example. The good thing about this zone is that you improve endurance, build strength, and also burn more fat and calories.
Training for longer periods in the red zone is not for everybody. This is good if you are a top athlete and want to improve speed. I would recommend spending between 30– 90 seconds in red (depending on your level) followed by a mix of blue, green and yellow zones in between. Now that you have learnt about the training zones, it would be best to evaluate your current level and start training with MYZONE to appreciate your improvements and to test yourself!
Speak to a Fitness First trainer to help you get started on your MYZONE journey.