Coppell Trainer Tip - HIIT Training and Heart Rate Zones -

Coppell Trainer Tip – HIIT Training and Heart Rate Zones


Feb 01

Coppell Trainer Tip Week #1 of February is the benefits of High Intensity Interval Training.

What is
HIIT, or high-intensity interval training? It’s a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

Get You In Shape incorporates the High Intensity Interval Training  (HIIT) into the fitness workouts in Coppell. Mainly because science has proven that it will help your body burn more calories in less time during a workout.

Before we get into heart rates and how to effectively train smarter to burn more calories, it’s important to know that we believe that NUTRITION is the number one key to burning fat and that what you are putting in your mouth (foods and liquids) should be your main focus.

Get You In Shape workouts are already designed and programmed so that your heart rate naturally will go in the right “heart rate zones” during the workouts if you are pushing yourself at your fitness levels because of the the way the Coppell fitness workouts are  programmed.  That being said, it may be beneficial to invest in a heart rate monitor so that you get the most out of your workouts.

It’s important to know your Maximum Heart Rate. This is roughly calculated with the following equation: 220 – age = MHR.
Click Here to get the different zones for you based on your age.

50-60% Light Zone – Light cardio to improve blood flow and circulation and good for warm up and cool down. base zone used to target fat stores for use as a main source of energy.
60-70% Aerobic Zone General fitness and is the ideal range for utilizing fat stores as an energy source, as it engages more of the cardiovascular and respiratory systems due to the increasing load.
70-80% Interval Training Zone The target zone or the aerobic zone. Your body will rely more on stored glycogen and digested carbs for energy, but around half of your energy will still be supplied from fat stores.
80-90% Anaerobic Zone – Body produces a massive amounts of lactic acid but is only able to maintain this for a short time.
90-100% – Maximum Heart Rate – The 90-100% of MHR zone is the upper limits of your physical capacity, and should only ever be reached during HIIT for a short period of time, if at all.

Knowing and understanding these zones will ensure that you work at the right level to achieve your goals, and it will make your training more accurate.

Train smarter by incorporating the HIIT training with both cardio and weight training. This will allow your body to burn more calories which is KEY when trying to lose weight or maintain your weight.

Some basics when it comes to using High Intensity Interval Training
1. Warm up and cool down.
2. Focus on using the major muscles (not smaller/ toning muscles)
3. Limit training to 15 – 25 minutes
4. Constantly change the variation and variables in the workouts. This would include speeds, duration (time), rest periods, exercise and fitness modalities.
5. Should not do HIIT on consecutive days.
6. Make sure you are at a good level of fitness to introduce H.I.I.T. training into your program.

Get You In Top personal trainer Brad Linder is the owner of Get You In Shape, in the Dallas and Coppell, TX area. Get You In Shape has Fitness Boot Camps, Private Personal Training, Testimonials, Fitness Tips, Nutrition Programs, Online Training, Fitness Products, Weight Loss Plans, a Blog, and more. If you are in Dallas, Coppell, Lewisville, Irving, Carrollton, Valley Ranch, Las Colinas, Flower Mound, Plano and surrounding Dallas, TX cities, Get You In Shape is near you. Get You In Shape has helped many people get their lives back on track and change their lifestyle into a healthy lifestyle. Personal training programs include sports specific training, weight loss programs, boot camps, wellness plan, nutritional plans, core fitness training, strength training, toning and more. Clients include athletes (basketball, golf, football, tennis, baseball, volleyball, softball, and track) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking to get fitness results. For more information, visit

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