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Speaker 1: Seven No two Weekend Breakfast Fitness All you need to

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Speaker 1: know about staying fit.

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Speaker 2: It's fourteen minutes after six o'clock. Time for us to

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Speaker 2: look at this morning's fitness conversation. And as mentioned earlier,

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Speaker 2: and we're talking about heart zone.

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Speaker 1: So many of us.

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Speaker 2: Who exercise, especially if you use a smart watch, sometimes

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Speaker 2: your smart watch will tell you what zone you were

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Speaker 2: exercising in. I noticed this week that I was in

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Speaker 2: I think zone two for part of my workout, and

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Speaker 2: I kind of thought, hmm, I wonder what the zones

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Speaker 2: mean and what should you be doing with that information,

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Speaker 2: especially if you are getting that info from a smart watch.

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Speaker 2: How intense do you need to be working out to

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Speaker 2: get fit? These are all of the questions we'll look

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Speaker 2: at this morning. And maybe you have a question about

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Speaker 2: your heart zones and the impact on your health and exercise.

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Speaker 2: You can call us right now in O double one,

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Speaker 2: eight three or seven oh two. Join now on the

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Speaker 2: line by head of Performance team at Golds Gym. They're

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Speaker 2: also a sports and exercise physiologist at Bradips joins us

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Speaker 2: this morning.

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Speaker 1: Brad A very good morning too.

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Speaker 3: Than that great good.

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Speaker 1: Thank you, Bradon, how are you good?

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Speaker 3: Thanks?

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Speaker 1: Thank you so much for your time this morning.

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Speaker 2: So we're talking about heart zones and let's I guess

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Speaker 2: start here what is what are the heart zones?

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Speaker 3: So we've we've triend to say that we've got around

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Speaker 3: five different heart rate zones where there's a different intention

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Speaker 3: within the body in relation to those zones. So we

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Speaker 3: usually go from one to five. Your lower heart rate

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Speaker 3: zones help mobilize fat and as your exertion increases, as

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Speaker 3: your effort level increases, your your body will then solve

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Speaker 3: to transision out of fat burning into carbohard rate burning

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Speaker 3: and that'll specifically happen in the cell as you get

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Speaker 3: really close to whatever your maximum heart rate is.

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Speaker 2: Right, So different zones do different things, well your heart,

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Speaker 2: your heart is able to do different than in different zones.

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Speaker 2: Is it then possible that in one workout you might

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Speaker 2: be in different heart rate zones depending on how much

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Speaker 2: you're pushing, how long you're exercising, or do you generally

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Speaker 2: stay in one zone for the duration of your exercise, Well.

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Speaker 3: It depends. It depends on how intentional you are with

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Speaker 3: your exercise. A lot of the time, when people just

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Speaker 3: generally do strength training, they'll tend to stay within maybe

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Speaker 3: their zone one, so low heart rate zones. But if

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Speaker 3: you start to differentiate and play around with your axed levels,

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Speaker 3: you'll draw obviously again depending on efficiency are you'll play

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Speaker 3: within all all five different zones. So it's just it's

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Speaker 3: mainly about intention. It's also mainly about knowing how you

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Speaker 3: need to train to get the most out of those zones.

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Speaker 1: Right.

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Speaker 2: And so if you're then I know, with cardio or

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Speaker 2: certainly with running, are you one of the things you

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Speaker 2: get told is if you are able to run or

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Speaker 2: walk or do whatever exercise you're doing, and you're able

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Speaker 2: to hold a conversation, that tells you one thing. Is

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Speaker 2: it the same with the heart zones that if you're

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Speaker 2: able to hold a conversation, you're in a particular zone.

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Speaker 2: If you're struggling to hold a conversation, you might be

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Speaker 2: in a particular zone. How do you know which zone

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Speaker 2: you were in at any given time? Or do you

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Speaker 2: need a smart watch for that kind of thing or

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Speaker 2: fitness truck our sorts?

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Speaker 3: Well, if you don't sell I'll say this, if you

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Speaker 3: don't have a what rate monitor or a fitness tracker

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Speaker 3: you can follow and maybe your viewers of your listeners

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Speaker 3: can s gooogle it. It's called your rated perceived exertion model,

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Speaker 3: so an RPE. So if you're able to maintain a

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Speaker 3: conversation while exercising comfortably, the chances are you're in your

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Speaker 3: zone one, which is a very low effort level zone.

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Speaker 3: If you're feeling somewhat labored so while exercising and you're

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Speaker 3: breeding somewhat deeply, that would be your zone two, which

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Speaker 3: is also your optimal fat burning zone. And anything beyond

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Speaker 3: that point where you really start struggling to speak, that'll

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Speaker 3: tell you that, well, I'm actually getting closer and closer

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Speaker 3: to my heart rate max.

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Speaker 1: Right.

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Speaker 2: And so then in terms of how you then measure Okay,

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Speaker 2: so that's how we measure the zones, and then how

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Speaker 2: does that translate to the kind of intensity. So if

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Speaker 2: I am zone in zone one, how much of my

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Speaker 2: capacity of my maximum heart rates am I using in

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Speaker 2: zone one? How does that differ to my maximum heart

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Speaker 2: rate in zone five?

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Speaker 3: Okay? So, if we're to get super scientific, I would

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Speaker 3: say that you're a heart rate monitor needs to be

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Speaker 3: guarded by some form of testing, right, But if we're

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Speaker 3: to securely god based on estimations, we would use percentages

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Speaker 3: to determine what that maximal heart rate zone, well, sorry,

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Speaker 3: what your heart rate zones would be. So fird thaying

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Speaker 3: if first thing, just understand what your your maximums estimated

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Speaker 3: heart rate zone would be, which should be two hundred

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Speaker 3: and twenty beats minus your age. And then from that

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Speaker 3: point you're going to function of percentages. So playing for

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Speaker 3: your zone one not to be anything between fifty and

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Speaker 3: sixty percent, Zone two sixty to seventy, Zone three seventy eighty,

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Speaker 3: and then zone four and five would take you up

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Speaker 3: to that maximal heart rate zone. But I would always

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Speaker 3: say to individuals, try and make sure you can get

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Speaker 3: some form of metabolic testing done first you can actually

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Speaker 3: get your true values right.

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Speaker 2: And so these particular values, these are then the guidelines.

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Speaker 2: These are the numbers you're going to be using to

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Speaker 2: see which zone you are in, or those are the

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Speaker 2: numbers you can then use as targets when you are exercising.

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Speaker 3: Yes, you would see them as targets. But what people

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Speaker 3: also need to understand is that those zones aren't stagnant.

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Speaker 3: That if you're forty years old and we have to

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Speaker 3: consider your maximal heart rates, which again is your two

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Speaker 3: twenty mine at your age and then apply the percentages model,

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Speaker 3: not that those numbers can all change. I'll give you

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Speaker 3: an example. I'm thirty eight years old. The last time

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Speaker 3: I did a true metabolic test, my zone two, which

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Speaker 3: is an optimal fat burning zone, is actually really high.

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Speaker 3: So I would sit at one hundred and sixty sixty

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Speaker 3: three two hundred and seventy beats per minute, which isn't

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Speaker 3: achievable for a normal person. That might be a normal

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Speaker 3: person's zone four or five. So what I'm trying to

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Speaker 3: say is that those zones when estimates, that are great guidelines,

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Speaker 3: but it's always better to get the true measurables gone

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Speaker 3: through some form of testing.

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Speaker 2: Yeah, you mentioned right at the beginning of our conversation

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Speaker 2: that the lower zones are great for mobilizing fat, the

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Speaker 2: higher ones are great for carbohydrates. Talk to us about

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Speaker 2: kind of then how that works. So in the lower zones,

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Speaker 2: even though you're not reaching your maximum heart rate, your

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Speaker 2: body is using your fat stores as a source of energy.

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Speaker 2: And then when you go into the higher zones, you're

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Speaker 2: saying it's using carbohydrates. Is that carbohydrates I've eaten or

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Speaker 2: carbohydrates that are stored in my liver as glycoten.

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Speaker 3: Okay, So when you transission through your different fat fat zones,

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Speaker 3: the first thing that happens is your body will shift

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Speaker 3: your blood flow away from your digestive system to your extremities,

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Speaker 3: which would be like your arms and your legs and

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Speaker 3: your muscles really, so it'll start to mobilize fat just

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Speaker 3: purely based on blood flow into the areas. As you

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Speaker 3: start to increase the fatigue within the muscles, it will

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Speaker 3: start to utilize carbohydrates or sugars that have been stored

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Speaker 3: in the muscle cell. When you've exhausted that system, addle vents,

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Speaker 3: try and draw carbohydrates from your liver or if you

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Speaker 3: have capacity to take in some form of carbohydrates, it'll

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Speaker 3: take it straight from your bloodstream. But the carbs that

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Speaker 3: are utilized through your zone three, four to five tend

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Speaker 3: to be in a muscle cell first, right, And.

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Speaker 2: So then if I'm then also working with my heart zones,

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Speaker 2: how does that help with things like injury risk? So

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Speaker 2: if I'm using my heart zones, I've done that either

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Speaker 2: that calculation or I've gotten that metabolic assessment. Can working

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Speaker 2: according to your heart rate zones also help you avoid

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Speaker 2: or minimize the risk of injury.

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Speaker 3: Yes, So there's two particular phrases that always tend to

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Speaker 3: come up, which is one would be under training, the

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Speaker 3: other would be overtraining. So if you're doing too much

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Speaker 3: you end up exhausting. First year would be the muscle cells.

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Speaker 3: Then it would be your nervous system, which would then

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Speaker 3: increase your risk for injury. And then also if you're

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Speaker 3: doing something joint specific like I guess running to be

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Speaker 3: a really good example. If you're constantly overloading your joints,

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Speaker 3: just purely down to the fact that you're running too much,

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Speaker 3: that would increase your risk for injury. But what the

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Speaker 3: actual flow of things is supposed to be. You should

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Speaker 3: always identify your injury risks first, So it's understanding what

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Speaker 3: your mechanics, but what your mechanics are like and what

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Speaker 3: your risk for injuries the injury is. Then it's understanding

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Speaker 3: your body composition, and from that point you would play

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Speaker 3: with heart rate zones because at that point you'll be

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Speaker 3: able to determine whether you are overtraining or not. And

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Speaker 3: if you are doing too much, you should be able

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Speaker 3: to help your body by making sure that you're stronger

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Speaker 3: when trying to adapt through different heart rate lines.

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Speaker 2: Right in the instance where I am chasing, I'm always

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Speaker 2: kind of trying to get to that zone five that

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Speaker 2: max heart rate and exercising to fatigue. What can be

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Speaker 2: some of the consequences of that, of kind of overtraining

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Speaker 2: exercising until you know too fatigue, What can be some

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Speaker 2: of the impact of that. Can it affect your heart's

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Speaker 2: health actually to exercise at that particular level all the.

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Speaker 3: Time, Yeah, definitely. So we've got different systems for different things.

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Speaker 3: You've got your cardiovascular sim system, your respiratory system, your

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Speaker 3: metabolic system, and then the muscular system. Now, if you're

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Speaker 3: doing too much and you're dragging your heart rate up

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Speaker 3: too high that you don't have enough recoil within your

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Speaker 3: muscular chair, enough energy in your musculature, that puts too

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Speaker 3: much strain on your heart. And if you do that

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Speaker 3: regularly of a long period of time, that would definitely

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Speaker 3: strain your hearts. But we always have to consider ensuring

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Speaker 3: that if we want to reduce our injury risks, we

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Speaker 3: have to cycle up and down through different zones give

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Speaker 3: our bodies the opportunity to recover. There's a really incredible

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Speaker 3: exercise physiologist and exactly yet and that I worked with

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Speaker 3: and I was still playing soccer professionally, and his big

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Speaker 3: thing was used to say, you should rather undercook yourself,

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Speaker 3: so only work to your maximum effects based on necessity.

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Speaker 3: Everything up until that leading up until that point, you

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Speaker 3: actually work, get to work at a low intensity but

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Speaker 3: with more control.

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Speaker 1: And so and so.

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Speaker 2: Then if I'm also looking to build my insurance and

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Speaker 2: able to kind of move between the various zones, what

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Speaker 2: is a good way to do that as well? Often

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Speaker 2: we think of cardiovascular exercise as the main way. The

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Speaker 2: one way to do that is that still correct or running, walking, swimming,

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Speaker 2: you know, things that get my heart right up. Other

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Speaker 2: things I should be doing if I want to strengthen

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Speaker 2: or you know, move through my zones more efficiently.

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Speaker 3: Yeah, you're definitely so. I always someone gets well that

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Speaker 3: means is we have to try and we try and

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Speaker 3: create the goals first and form ust and with the

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Speaker 3: objective of trying to achieve the goal. Now, once we've

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Speaker 3: done that, we didn't get sexual fit in all of

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Speaker 3: these different lines and trilogy.

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Speaker 2: Oh sorry, we're having We're having a bit of issue

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Speaker 2: with you a line it's kind of dipping in and

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Speaker 2: out and I'm not sure if they spend a change

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Speaker 2: in your network. We are speaking to Brad Phillips. He

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Speaker 2: is a sports and exercise physiologists. Sin to us about

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Speaker 2: our heart rate zones, why they matter, how you work

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Speaker 2: through them, and how to make them work for you.

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Speaker 1: Right. I think we have you back. Good morning.

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Speaker 3: Yeah, I can hear my line is going Hawaii and

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Speaker 3: now yeah.

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Speaker 1: For some reason, sorry, so we lost you there.

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Speaker 2: You were saying that you were starting to explain with that,

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Speaker 2: is cardiovascular exercise the best way to build I guess

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Speaker 2: your yes.

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Speaker 3: I do remember the question. So what you should be

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Speaker 3: doing is based on a conversation we had earlier about

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Speaker 3: those different heart rate zones. We have to train each

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Speaker 3: of those heart rate zones to realize the benefits in

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Speaker 3: relation to exercise and goal setting. So what that means

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Speaker 3: is if to build our base, we would like to

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Speaker 3: train in our zone two zone for a certain amount

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Speaker 3: of time. So let's say I would tell clients to

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Speaker 3: maybe do that maximum twice a week. We'd also have

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Speaker 3: to do very high intensity exercises with set recovery periods,

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Speaker 3: So that would be where you drag your heart rate

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Speaker 3: up as high as possible, set that time period then

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Speaker 3: recover for a certain time period and then repeat it

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Speaker 3: a certain amount of times. And the third would be

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Speaker 3: training in a moderate moderates heart rate zone, which would

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Speaker 3: be from zone three to zone four for a certain period,

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Speaker 3: and that's slightly longer than your sprints intervals, So that

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Speaker 3: would be like doing something for five minutes that's quite hard,

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Speaker 3: allowing your body to recover for a set period, and

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Speaker 3: then repeating it. So we have to work with all

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Speaker 3: of those zones so you can train all of your

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Speaker 3: energy systems so you can eventually change your zones to

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Speaker 3: be more optimal.

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Speaker 1: Is part of what you've just described. What happens when

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Speaker 1: people do.

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Speaker 2: Interval training or hi interval training where they sort of,

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Speaker 2: you know, do one exercise at a particular rate and

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Speaker 2: then they'll do another one a lot faster and then

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Speaker 2: come back down and move back up.

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Speaker 1: Is that the same thing as what you've just described.

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Speaker 3: Yeah, yeah, more less so people call that interval style training.

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Speaker 3: But what a lot of people do is they tend

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Speaker 3: to do too much interval training and they would end

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Speaker 3: up overtraining because of it, because they don't allow those

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Speaker 3: other systems to come into play, so they train outside

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Speaker 3: of the next three zones to create change.

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Speaker 2: Brad, I must thank you very very much for giving

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Speaker 2: us your time this morning. A great pleasure having you

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Speaker 2: on the show.

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Speaker 1: Oh, thank you so much, Thanks so much for your time.

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Speaker 1: That's Brad Phillips.

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Speaker 2: He is Head of Performance at a Head of Performance

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Speaker 2: team at Gold's Gym. He's also a sports and exercise physiologist.

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Speaker 2: Joining us for our fitness conversation coming up will shift

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Speaker 2: our attention to Our health conversation will be joined by

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Speaker 2: a resident GP to fondlignity and we'll reflect on this

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Speaker 2: year's World Autism Awareness Day that took place on the

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Speaker 2: second of April, and this year's theme is Autism and Humanity.

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Speaker 2: Every life has value, so we'll speak to doctor Nanty

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Speaker 2: about autism awareness where we are in South Africa and

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Speaker 2: also how to provide support or go beyond the diagnosis.

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Speaker 2: We'll chat about that in our health feature. But first

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Speaker 2: it's six thirteen. Time for us to check into your

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Speaker 2: LASiS I witness New Sport with underneath to shade up