4 Ways Health & Fitness Pros Can Create Income Right Now
Zone 2 Training For Menopause? Is it the solution to fat loss? If so why, and if not why not?
Everyone is talking about Zone 2 training. What is it? First, it’s important to understand that I use 5 training zones. Other sources and other coaches use 6 zones, still others 4 and 7 zones… so we’re already not talking about the same thing. It’s so much easier to share this in a “feels like” description.
Especially when talking to clients.
I recently had a question from a client: What zone should we be in when doing intervals?
My answer needed to be very intuitive. My answer could have backfired. Here’s how.
Say I tell her that zone 4 and 5 are the zones for HIIT intervals. (alternated with zone 1 for recovery).
With that answer, what’s she going to do?
Very likely, she has never been tested using the mode of exercise she’s going to use (treadmill or bike) and instead what she’s doing is using an age-related chart predicting her target heart rate range for a specific level of intensity. This would be so wrong.
For adults over 40… this kind of prediction underpredicts where they should be the majority of the time.
Then, even when someone tested and a knowledgeable coach has interpreted and determined ranges…
For anyone trying to use HR to see if they reach the right intensity during a 20-30 second burst of exercise… a monitor typically is measuring what happened, not the actual what is happening.
So we’ve got challenges with different sets of zones. We can’t compare apples to oranges.
We’ve got challenges with predicted and tested zones. And we’ve got a fundamental challenge with fat burning zone myths that still linger.
Zone 2 Training For Menopause
This episode focuses on:
- Understanding fat burning – when and how it happens at each level of exercise
- Understanding the best application of types fat burning exercise – for women in midlife you may be working with
Busting Fat Burning Zone Myths for Midlife Clients
The theory behind “Zone 2” for support with fat burning is a bit of a myth.
Facts:
Exercise at lower intensities burns a high percentage of fat.
Exercise at high intensities burns a low percentage of fat.
Though it’s possible to train in a way that allows your body to gradually continue to use fat at higher intensities, it’s a process and many are skipping ahead to higher intensity exercise or just experiencing DRIFT.. where they do it long enough that their heart rate and intensity goes up from the stress and dehydration… instead of consciously keeping comfort level (talk test, breathing through nose AND Heart rate if known from testing) where it should be to train a base.
The thing to remember (written in 2015 in You Still Got It, Girl!) is that a small percent of a bigger number can still be more than a big percent of a small number.
AND.. it’s not the exercise time alone that you want to focus on. HIIT has a bigger post-exercise “after burn.”
However, what is most important… is this:
If you’re stressed… the HIIT-imposed stress may be too much (during adrenal or chronic fatigue) … and or if situational life stresses are HIGH.. the intensity of your exercise should potentially be lower to REDUCE CORTISOL and INFLAMMATION first… before adding the HIIT.
For most women… zone 2 is walking but not jogging.
It’s often impossible to keep the HR low enough to be training ZONE 2 while running. Even though you “feel” good…. if the cardiac drift is enough, you’re in zone 3… and cortisol is elevated. This definitely happens as you approach 60 minutes and certainly beyond. Heat, dehydration, sleep deprivation or emotional stressors can also increase the intensity.
At true ZONE 2… staying low enough for short enough times, zone 2’s biggest benefit is NOT burning fat for fuel. It’s REDUCING cortisol levels by moving at a low level, reducing blood sugar levels, and creating a base to build greater fitness.
Zone 2 training for menopause can’t ignore the fact that women already burn more fat compared to men at any intensity level of exercise. It may be the exercise that supports greater insulin sensitivity is a lower-level exercise and that HIIT positively influences post-exercise fat oxidation. So that if your client is exercise tolerant right now, both included in her program are helpful.
To learn more about Exercise Intolerance and Menopause Fitness, check here for the Flipping 50 Menopause Fitness Specialist. https://www.flippingfifty.com/specialist
What About Strength Training and Zone 2 Training?
Traditionally we don’t think of weight training as Zone intensity using Heart Rate to tell intensity, but number of repetitions to fatigue and volume in terms of multiple sets (not time). So you’re heart rate will soar during a set and return to zone 1 between, mimicking true HIIT, but it isn’t the point of strength. Your evaluation there is based on reaching muscular fatigue in recommended repetitions. Beginners start with more not less. You’ve got to show some love and respect your joints and ligaments before your strength training will help you love your muscle and body composition.
References:
- Oliver J. Chrzanowski-Smith, Robert M. Edinburgh, Mark P. Thomas, Aaron Hengist, Sean Williams, James A. Betts, Javier T. Gonzalez. Determinants of Peak Fat Oxidation Rates During Cycling in Healthy Men and Women. International Journal of Sports Nutrition and Exercise Metabolism, 2020; 1 DOI: 10.1123/ijsnem.2020-0262
- Oliver J Chrzanowski‐Smith, Robert M Edinburgh, Eleanor Smith, Mark P Thomas, Jean‐Philippe Walhin, Francoise Koumanov, Sean Williams, James A Betts, Javier T Gonzalez. Resting skeletal muscle ATGL and CPT1b are associated with peak fat oxidation rates in men and women but do not explain observed sex‐differences. Experimental Physiology, 2021; DOI: 10.1113/EP089431
- https://web.archive.org/web/20190219091132id_/http://pdfs.semanticscholar.org/1876/7c1a9e2c309e470821f34f66ad43c3a5bc67.pdf
4. Package all of These Income Generators together.
Send an email today, suggesting a new group starting that’s focused on a problem you know a lot of your community have, offer it at 20% higher rate than normal – it’s specialized afterall – (or suggest you are going to raise the rate after this beta group and they want to get in now to take advantage of it. Offer an upsell for more private time with you, or simply an add-on that you know they’ll need to have to be successful.
Think like … You HAVE to. Sometimes you just have to imagine.. That you do in order to get out of your way and do what was always possible anyway.
Your email list should provide you that kind of cushion. You have the ability to send an email and make money every single day. Are you using it?
Which one will you use first?
Other Episodes You Might Like:
4 Ways Blood Sugar Could Halt Your Clients Fat Burning & Weight Loss:
https://www.fitnessmarketingmastery.com/staging/helping-midlife-clients-lose-weight/
3 Fast Ways to Better Results for Female Training Client:
https://www.fitnessmarketingmastery.com/staging/female-training-client/
Resources:
Health & Fitness Business Scorecard: https://www.fitnessmarketingmastery.com/staging/scorecard
Menopause Fitness Specialist Program
https://www.fitnessmarketingmastery.com/staging/menopause-fitness-specialist/
