WHY YOUR HEART RATE MATTERS DURING EXERCISE | heart rate training zones explained

Hey everybody! Today I'm diving into why your heart rate matters during exercise. We'll discuss how to calculate your max heart rate and get your heart rate training zones explained. Let me know if you have any questions about maximum heart rate in exercise down in the comments below!
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#heartratezones #heartratetraining #strengthtraining

[@garymason2474]

In the wild wild west of the Internet, Justina you are a gem. Love how you keep it real, not baffling us with bull S&*t. Long live your Channel. I wish you more subscribers and success.

[@JustinaErcole]

Thank you so much!!

[@apirtayooo]

I got flashbacks from my biology courses when I saw glycolysis and kreb’s cycle 🤣 love this video Justina! May I ask the function of snatches and cleans? How do I know when and why to incorporate a power movement into my workouts? Thank you for making these types of content! A blessing to this oversaturated community 😅

[@JustinaErcole]

hahahaha happy to take you back to that time :) Snatches and cleans are excellent for glute power, and snatches specifically work your full overhead extension. They also both work on deceleration without any impact. And I add them in because they're really fun lol. Hope that explains a bit more!

[@kalliope2328]

Hey Justina, I really love your content and I kinda wonder something. I love Caroline Girvan and recently started to follow her epic heat program, I wanted to follow a workout program because i wasnt experiencing much progress and a fitnesstrainer told me, if the training stimulus is to varied (like my training was prior to starting a program) you can't see good results. With Carolines programme there is some variety (sometimes rest after each exercises, sometimes after a set of exercises and sometimes my heart rate gets up and it's more of a conditioning style) so what my questions is, how much variety stops training progress, it is something so simple like if my heart rate differs to often, or if the resttimes are too short? Or do you even think the different stimulus is something that hinders progress? Would really like to hear your thoughts on this.

[@JustinaErcole]

Hey! It's reallllly hard for me to say because I don't know how you're measuring progress or even what your goals are. Caroline is excellent at programming though and provides progressive strategic designs, so I wouldn't worry about doing too much variety with her. And remember, doing conditioning isn't "bad." It's all about getting specific for your goals. I hope that helps explain a bit!

[@kalliope2328]

@@JustinaErcole yes thank you :)

[@Meggs23]

4:59 Foam Roller Warm Up ❤

[@k74728]

I loved this. This was super helpful. I actually developed POTS (an autonomic nervous system disorder that affects your HR) a few years ago, and now my heart rate is very weird. I completely forgot what normal/healthy people heart rates look like. Your starting HR of 80 is my laying down HR and my standing (just being completely still) HR is usually 120+! When I do strengthening exercises, my HR routinely gets to 140-170 just doing simple things like a set fire hydrants lol. Just sharing because I found it so interesting! (If anyone gets concerned, I am working with my cardiologist to try to improve my condition! ❤️)

[@JustinaErcole]

So glad you're seeing a professional about it - and thank you for watching!

[@saraackerman8019]

I would love a beginner strength training split series if you ever have time to make one. Also I love that you're watching Taylor Woods in the background.

[@JustinaErcole]

I would just do 2-3 full body days a week! I won’t have time to make full follow along workouts or splits, but I have hundreds in my website :)

[@jyothisetlur1498]

Hi Justina! Wonderful commentary as always. I was following Caroline girvan for a while and now switched to Sydney Cummings. Caroline is wonderful too but doing weights daily is not my thing. If I want to lose a couple of kilos more and gain muscle shouldn't cardio be incorporated? Is is okay if it is only strength? I now see the most you tubers are focuscing only on strength in most of their programming? Has cardio taken a back seat?

[@JustinaErcole]

Hey! So remember that cardio is for heart health. It also happens to burn more calories in the moment, but I would never recommend someone rely on cardio for weight loss. I'd focus on nutrition instead. Hope that helps!

[@bis14chg]

So cool to see Taylor on your tv screen while working out :P :P

[@JustinaErcole]

I realized during editing that her videos kept playing and I feel like a crazy person now lololol

[@bis14chg]

@@JustinaErcole We all need some Taylor time to brighten our days :)

[@ABCD321AAA]

I have this mentality that I need to have my ass handed to me after every workout that I've been trying to change! Hearing you explain it is a good motivator and rationalisation to not go for broke every time so thank you :)

[@JustinaErcole]

You’re so welcome!

[@jemmamarshall9630]

I have a really reactive heart rate. Even walking on flat surfaces I reach 160bpm. When working out I’m at 180-190bpm when just doing strength training, it’s absolutely crazy. I never realised this was happening until I got a fitness watch, and now I’m worried that I can’t get better cardiovascular fitness because my heart is so reactive

[@JustinaErcole]

I would go see a cardiologist to get some answers :)

[@sydneyrios753]

I’m exactly the same way! I went to a cardiologist and she said I seemed okay, but I’m still a little concerned about it.

[@suhasalameh2145]

Love love love the information provided! I love you! Thanks a lot 💐

[@JustinaErcole]

You are so welcome!

[@lor9429]

Makes so much sense but it's definitely something I've never thought about. I've recently changed my training style and started to incorporate more rest in between my sets and have noticed a drastic change in my results! Both mentally and physically!

[@JustinaErcole]

Love this!

[@clairelichtenberg4379]

Can I just say I love your videos and seeing your workout to Taylor Woods made me smile!

[@JustinaErcole]

Hahaha it was a total accident that her videos kept playing :)

[@clairelichtenberg4379]

@@JustinaErcole :) That's funny!

[@adrianaiello1608]

This is really hard for me to figure out how to approach this in my strength training as I have a condition called postural orthostatic tachycardia syndrome. My "resting" heart rate just going from sitting to standing goes from 55-60 to 110-130 on average. My heart rate at the peak of lifting generally gets to 160-170. So I don't find my heart rate to be reliable at all as a measure of exertion / when to take a longer rest unless I'm truly completely out of breath and blacking out. :(

[@JustinaErcole]

There’s lots of other ways to measure intensity! Remember like I said in the video, you don’t need to worry about this too much.

[@natavan286]

I love when you post☺️

[@JustinaErcole]

Thanks!

[@nikkihays3891]

This makes me happy about not being to obsessive over my Apple Watch.🤣 I had a random question I know you teach classes online. But do you do all your own personal work outs at home? I’m have most of the equipment for at home work out and I know I’ll get it done. Trying to convince myself to quit my OTF. Thanks so much for your amazing videos 😘❤️❤️

[@JustinaErcole]

For the most part, yes! But I treat myself to a group fitness class a few times a month :)

[@sherryg1838]

This is all new to me, but very interesting to learn. I don’t have a device to show heart rate, so it’s not something I think about usually. Thanks for the explanations!

[@JustinaErcole]

You’re welcome!

[@raniriharisonrina4281]

This explain me why my fitness trainer was pissed about me back then. 🤣🤣🤣 I was an electric pill that wouldn't care about rest time and I would burn out easily without building any strength.

[@JustinaErcole]

Hahahaha it's so tough when every piece of marketing is "faster, sweatier, harder!" Slowing down is incredibly difficult to learn and underrated.

[@chrisgestopa3679]

Hi, Justina! Thank you for always having good and informative contents with regards to workouts. I am just wondering, is your workout ineffective if you don't sweat? I do hope you can read my comment. Again, thanks for creating good contents. I'm one of your subscribers and followers. 😉😊

[@JustinaErcole]

Not at all! Sweat is literally just your body cooling itself off. So unless your goal is to sweat as much as possible, it has nothing to do with how “good” your workout was. Hope that helps!

[@jyothisetlur1498]

And yes Krebs cycle and glycosis took me back to college and gave me the shivers :)

[@JustinaErcole]

Bahahaha

[@salviadenote6935]

I’m hoping you can answer my question, are there many positives to running on the treadmill? I keep hearing that there are so many more efficient ways to exercise, that you actually don’t burn that many calories, it doesn’t compare to running on pavement, it’s bad for your knees, and worse, it will hinder the gains I want to make strength training. Unfortunately, I love the treadmill, and if I have some form of entertainment or a reflection (as in a mirror or dark tv screen, not the meditative kind) I can easily stay on there for an hour. I‘ll maybe start walking at my machine’s level 20, and every 5 minutes I increase the speed by 5 until I hit 70 and then slow down to a major decrease and continue walking it out at continually lower speeds.

[@JustinaErcole]

Hey Salvia! There are lots of positives to running, as there are with any form of exercise. I think the most important thing to consider is: do you enjoy it and does it keep you consistent? I also have a whole video where I hired a running coach that talks more about running in general if you wanna check that out 😊

[@salviadenote6935]

@@JustinaErcole I will!

[@christievozniak9717]

So insightful! Thank you Justina, I really love your channel!

[@JustinaErcole]

Thank you Christie!

[@kellydeily4593]

I like how in most of your strength workouts you have built in rest time. I notice that sometimes my heart rate doesn’t come down that much and I guess it’s cuz the workouts are super challenging. But I’ve seen amazing results since working with you so I’m guessing it’s ok for the most part that my heart rate goes up and stays up during your videos :)

[@JustinaErcole]

If you want it to come down you can always pause :) but that’s the reason I always made you rest in our private sessions!

[@kellydeily4593]

@@JustinaErcole yes I know you did, thank you!! I will definitely pause the videos if my heart rate is too high. Thanks again and happy thanksgiving!

[@megthompsonfit]

Please start an informative podcast with info like this!

[@JustinaErcole]

Maybe one day!

[@C001-n9q]

Bear grips are just perfectly match with your style ❤️

[@JustinaErcole]

I loveeee them!

[@jlh5310]

This was a fantastic, well explained video. I realize I’ve been ONLY working out for strength endurance… high reps, minimal rest for years now. I want to try working out like this and see what happens

[@JustinaErcole]

It's definitely great to do both!

[@jlh5310]

@@JustinaErcole I think I’m a bit confused about the “sending the wrong messages to the body.” If I’m doing cardio, and aerobic exercise, I won’t gain muscle? Or … something. Idk I’m so confused. (In the middle of my NASM cert -haven’t quite gotten there yet!)

[@hamsteroncoffee]

Hey Justina ❤️! Thanks for this! This is so helpful and it really shows that slow & steady can make a good training session too 💪. HIIT or pushing ourselves to the limit is not always the key. I am also at 188 max heart rate. I reached 183 during a couple of sessions. It was a bit scary to see that number pop up though 😳

[@JustinaErcole]

Oh wow good for you!! Scary but also probably exciting!

[@hamsteroncoffee]

@@JustinaErcole yes, super exciting indeed ❤️. Though I wonder if it is healthy to push that hard 🥺. But as long as one does not overdo it too often ( like in every training session), I assume it should be fine 😅

[@carrielight3535]

Thank you Justina! Well said! 💪❤️

[@JustinaErcole]

❤️❤️❤️

[@jessicaalmondjoy7706]

So much misinformation lol. Guys, aerobic exercise means you have enough oxygen to supply your muscles and tissue - this is usually walking, jogging, yoga, steady state cardio, etc. HR is lower, oxygen is always available, and therefore you never have to tap into other energy stores. Anaerobic exercise is like HIIT or strength training, where you have super high intensity exercise, HR at 90-95% of max - in this state oxygen demand exceeds oxygen supply - and therefore you use other energy stores. You WANT to have a high HR in these exercises and you rest so that you can consistently use max intensity to reach that HR. 🤦‍♀ Not sure where this info came from....

[@JustinaErcole]

First of all, I'm not sure what you said that's different from what I said besides one detail about your heart rate. And secondly, I have never met anyone who says that while strength training your heart rate should be at 95% of your max. And this info came directly from my NASM and PN Level 1 textbooks.

[@jessicaalmondjoy7706]

@@JustinaErcole I don't understand why you're keeping your HR intentionally low the entire time. Anaerobic training means not able to use O2 for generation of ATP, thus you switch to lactic acid production and use of glucose to generate ATP. But your body will always preferentially use oxygen to generate ATP because it is a much more efficient process - thus it will always try and increase HR and stroke volume (aka cardiac output) before resorting to anaerobic means. Thus the only way to use glucose is to make O2 demand > O2 supply, which will never happen when HR is not close to max. That's why HIIT and strength training are both considered anaerobic, because low reps + high intensity = high HR = O2 demands exceed O2 supply from HR. The rest is added so intensity during the short reps can remain high. Not sure how your source explains it but continuously low HR is literally the opposite of anaerobic exercise.

[@jessicaalmondjoy7706]

@@JustinaErcole But by all means though if you disagree, delete my comment, but please look at your sources and what exactly they're saying (maybe it's an interpretation issue?) because basic concepts of physiology go against your principles. have a good one.

[@JustinaErcole]

@@jessicaalmondjoy7706 I think you misunderstood, and maybe that's my mistake in explanation through the video. My heart rate jumps up while lifting. I rest to bring it back down. BUT never in my life have I ever read, studied, or heard anyone say that your heart rate should be at 95% of your max while strength training. That's absolutely insane. The main purpose of my video was to completely simplify a complex system within the body so the everyday person can understand why rest between sets is important.

[@jessicaalmondjoy7706]

@@JustinaErcole Most sources state a HR of 80-100% max HR for true anaerobic exercise. I've listed some sites below, so I'm not quite sure what's crazy about it?? Again, this is specifically for anaerobic exercise. Some strength training may not fall into that category if you're not specifically doing intense, short reps. And yeah, maybe I did misunderstand, but in the video you never mentioned your HR spiking during the exercise, rather when it got around 130 you said "ok time to take a rest to bring it back down." To me it just seemed like the message was that high HR is bad and a lot of comments seemed to take it that way as well, many of which you responded to. Maybe I'm misunderstanding the whole video, so I apologize if I took it the wrong way, but it seems like the audience saw it similar to me. chiropractic.ca/blog/5-ways-aerobic-and-anaerobic-exercises-are-different-and-why-you-need-both/ www.onhealth.com/content/1/heart_rate_training_zone www.polar.com/blog/running-heart-rate-breakdown/ Edit: I just rewatched your video and definitely your message was you want to keep HR at or below your cardio zone, when in fact you should be wanting to by and large surpass this aerobic zone in order to be doing true anaerobic exercise. You even said that your average HR was 105 bpm which is "exactly where I wanted it to be" and your max was 145bpm - at no point during that exercise were you using anaerobic metabolism, because if so, you would have wanted your HR near 180 during all exercises. Apologies, but I really do think your understanding of this concept is wrong and it's sending an odd message that high HR during exercise is going to burn the wrong energy stores, which that to me is crazy. I've never heard a trainer say that HR elevations should be avoided during exercise unless it was to a pt with cardiovascular or pulmonary problems.

[@jessicacoe241]

I appreciate these videos so much 😀

[@JustinaErcole]

So happy you’ve enjoyed!

[@4kibamb0n89]

omggggg this is what i needed!

[@JustinaErcole]

👏🏻👏🏻👏🏻

[@SamizzleWren]

Thank you! 🌻

[@JustinaErcole]

You're welcome Samantha!

[@hellonblades]

Uuuuuuummmmmmmmm,,,, This modality, isn’t really an optimal way to increase “Strength-Endurance”. This is pure misinformation, but oh well.

[@JustinaErcole]

What modality are you talking about?

[@WasthatCourtney]

There's a very important point she makes at 2:20 that makes your comment pure misinformation. Go back and watch it.