Austin Gwaltney CPT-ACE, USAW, FMS II
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Introducing The Yellow Zone Effect: EPOC
EPOC refers to the elevation in metabolism (rate that calories are burned) after an exercise session ends. Known as exercise post oxygen consumption. The increased metabolic rate is connected to elevated need for oxygen, which is required to help recover the body.
Most of our boxing and weight loss clients want to get in the most efficient work-out possible in the least amount of time possible. Let's face it, you have a life to live. High results with high efficiency. Get in the gym, get work done, and make those results happen.
We our Yellow Zone biofeedback trackers to track when we are in the Yellow Zone. When we are in the Yellow Zone. It creates the highest amount of EPOC effect, improving results from our workouts. Having the ability to judge work output in real time, it allows us to train smarter and get the BEST results.
The ultimate combo - super efficient cardiovascular training, a fitness trainer to design you well developed strength programming, and personalized nutrition = amazing transformations!
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HEART RATE TRAINING FOR BETTER RESULTS
During our heart-rate based HIIT workout, you will go through our 5 different heart rate zones: resting, easy, challenging, KO ZONE and REDLINE, knowing when to push harder and when to pull back for recovery is vital to making progress. The goal is to spend 12 minutes or more with your heart rate elevated in “The Yellow Zone” to boost your metabolism, burn fat and burn more calories.
But first things first. Let’s take a moment to review what these pretty colors on the screen mean to you.
Gray Zone (50-60% Maximum Heart Rate) – This is the easy pace zone, consisting of very light activity.
Blue Zone (61-70% Maximum Heart Rate) – This zone is specifically geared for warm-up and cool-down exercises. You are preparing your body and mind for high-intensity interval training, but you haven’t unleashed the burn just yet.
Green Zone (71-83% Maximum Heart Rate) – In this zone, you have reached a challenging but doable pace. This is what we categorize as “Base Pace,” a pace you can maintain for 20-30 total minutes. Your body starts to burn fat and carbohydrates evenly.
Yellow Zone (84-91% Maximum Heart Rate) – This is where the magic happens and where you achieve “EPOC” (Excess Post-Exercise Oxygen Consumption) – what we call the “KO ZONE” in our Boxing training sessions The goal is to accumulate time in this zone to achieve the maximum caloric burn for up to 36 hours AFTER your workout is completed aka EPOC.
Red Zone (92-100% Max Heart Rate) – This zone may be achieved during ‘REDLINING’ you’re pushing hard and using every ounce of energy left in your body. You don’t need to set an crazy pace all the time, but doing this every once in awhile will get that metabolism revving.
How do I know I am in the Yellow Zone?
We set-up our Yellow Zone biofeedback trackers to make sure you are getting the most out of your conditioning training. The biofeedback gives us valuable feedback that allows us to push harder when needed or slow it down when we are overreaching our ability so we can get the best metabolic rate increase.
The Yellow Zone Tracker Measures your output in real time so you know you are getting in the work you need.
Our in gym “effort display” holds you accountable to putting out the effort needed to get results.
If you think you could benefit from an increased metabolic rate, send me an email back so we can calculate your Yellow Zone Biofeedback Tracker.