Got you, ok cool… so here’s the confusion
this is a generic one size fits all method/assumption (usually plastered all over most cardio machines)
So what we’re really talking about are the different ‘zones’ based on heart rates, which are based on age.
There’s so much wrong with these to be honest mate, it’s a random guess/assumption based on the theory that everyone of a certain age has the same heart rate.
It can even be dangerous for some.
Me, mid 30’s, resting HR is 50-55bpm
Average mid-30’s male has a resting HR of around 70-75bpm
Now let’s translate that to the ‘anaerobic zone’ (whatever that is)
To be in that zone, someone my age would have to raise their heartrate from 70-ish to 160-ish (or above)
Now, for me that would mean raising my HR from 50-ish to 160-ish (or above) big difference!
So realistically for me, my version of that 160 minimum threshold would be more like 140-ish
For me to get my heartrate to 160 & beyond could be potentially dangerous as it’s not equipped to work at that capacity.
Second part of this is that those zones are BS anyway,
fat burning, aerobic, anaerobic…… they all burn calories, which is what causes fat loss.
lower intensity tends to use more fat for fuel DURING the exercise (but stop immediately when you stop),
higher intensity tends to use more glycogen for fuel DURNING the exercise but create a bigger ‘epoc’ (oxygen deficit if you will, post exercise)
Now for fat loss calories over the course of the day, week, month etc are what matters… each session of exercise contributes a small effort top the overall energy deficit, so the whole ‘fat burning zone’ etc stuff is nonsense.
So are far as the recommended HR based on the charts go, ingnore them, they’re wrong… twice fold.
You’re much better using an RPE scale (rate of perceived exertion) as it’s personal to yourself.
1-10 RPE scale
1 – least effort
(fill in the rest accordingly)
10 – most effort
My personal version of the RPE:
0 – little to no effort (sleeping/sitting)
1 – light
2 – mid
3 – hard
As far as choosing ‘what’ to do, it’s down to your preference, time available & goals mate
Lower intensity = better recovery, meaning you can do it more often, but takes longer
Higher intensity = takes less time, but harder to recover, so can’t perform it as often
The larger question is – what’s the main goal of the sessions?