Cardio

Heart Rate Zone  (220-age) to find Max heart rate zone

Zone 1: Very Light 50-60%

Zone 2: Light 60-70%

Zone 3 : Moderate 70-80%

Zone 4: Hard 80-90%

Zone 5 Max 90-100%

Benefits of cardio

HITT & LISS

Strength training 

Benefits of strength training 

Types of Strength

1. Muscle Endurance Training: this is where you are lifting at a higher volume with lighter weights. Group fitness classes like body pump and barbell fits into this category. The goal is to help the body build up tolerance and strength.


2. Circuit Training: involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a circuit. It targets strength building and muscular endurance.


3. Hypertrophy Training: this is what most people think of when it comes to strength training. Hypertrophy means an increase and growth of muscle cells. So hypertrophy training is a targeted strength training focused on growing, toning and building muscle definition on areas such as your thighs, calves, biceps, and back.


4. Max Strength Training: unlike endurance training where it’s higher reps and lighter weights, max strength training focuses on lower reps and higher weights, where you drop repetitions down to about 3–6 reps and increase the amount of weight you’re lifting. This type of training is more common in intermediate to advanced lifters.


5. Explosive Power Training: designed for advanced lifters, explosive power training involves training at maximum intensity for short periods of time. Explosive exercises use large muscle movements such as squats, power cleans, weighted or unweighted vertical jumps, heavy ball throw, and hill sprints. Examples of explosive power training are Olympic powerlifting and CrossFit.

Most effective workouts for weight loss

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you can connect with us @themacrosuniverse

Annie Collins @macrosdetective

Anne Miller @rethinkingfitnesswithanne