“I’m not getting results; I probably just need to work out more/harder!”
By Dr. Rick Kattouf
II
It's very common for individuals to think that
working out more/harder is going to be the key to success. Whether someone is
looking to transform their body, improve overall health and fitness and/or
improve athletic performance, the thought of "more/harder" in terms
of working out is what many individuals will gravitate towards. The key to
success is not about working out more/harder; rather, the key to success is
working out smarter and more efficiently. How do we work out smarter? This
revolves around heart rate training; the true key to success. According to Cardiologist/Electrophysiologist,
Dr. Richard Vest III, "only following perceived effort, pace and/or
power is very shortsighted because we are ignoring the most important factor
and that is heart rate.” Bottom line is this, there is only one
number that tells us, physiologically, what the body is
doing and that is heart rate. This
is very similar to an automobile. If we are driving a manual transmission and
we hit redline on the tachometer and then we keep it redlined for an extended
period of time, what is going to happen? Well, there's a very good chance that
we are going to damage and/or blow the engine of our car. The same holds true
for the human body. Our heart rate monitor is our human tachometer.
Benefits of Heart Rate Training
By working out smarter, more efficiently and
working out in the proper heart rate zones, the benefits are endless:
- help assist in improving workout/race performance
- help assist in increasing the body's
ability to burn body fat
- help assist in maximizing body
transformation
- help assist in maximizing
the productivity of each workout
- help assist in maximizing fitness and
efficiency
- help assist in minimizing the risk of
overtraining
- help assist in minimizing the risk of
injury
- help assist in minimizing the risk of
excessive post-work out soreness
- help assist in improving the body's ability
to recover
Heart Rate Training Myths
All too often, when individuals hear about
heart rate training, and having to work out in specific heart rate zones, they
think that they may have to work out easier/slower. Working out smarter and
working out in the proper heart rate zones is not about working out easier or
slower. Sure, in the beginning, the individual very well may have to "slow
down" in order to maintain the prescribed heart rate zones. But this is
just the start of many great things ahead. As this individual continues strict
heart rate training, they will start to see significant improvements in their
efficiency. And this is one of the biggest goals of working out smarter and
working out in the proper heart rate zones; we are looking to build a high
level of efficiency. Efficiency is this; we want to teach the body to go
longer, harder, faster, more reps… At the lowest heart rate possible.
The goal of a great workout is not to just
simply work out as hard as possible and jack up the heart rate as high as
possible. Rather, the goal is to work out as hard as possible… At the lowest
heart rate possible. That is the key to success right there. Of course,
there are times we are going to train at higher heart rates, higher intensity,
etc. But, we want to train the heart to beat as slow as possible, but at the
same time, move the body as fast as possible. Do you see the huge difference
here? On one end of the spectrum, individuals are trying to work out as hard as
possible and crank that heart rate up as high as possible, thinking that this
is going to bring them success (this is not the goal as this is much like the
fad diet of nutrition). But on the other end of the spectrum, we want to focus
on working out smarter and building efficiency (this is the goal; very much
like Eating Right and fueling the body properly). We are going to teach the body
to become an amazingly efficient system so that we can work out longer, harder,
faster, more reps… At the lowest heart rate possible. According to Dr. Vest, ‘working
out more/harder and not smarter (proper heart rate training) can put a big
oxidative stress on the body and this can inhibit recovery.’
Oxidative Stress
Dr. Vest mentions that oxidative stress can
occur in both aerobic and anaerobic states. During
anaerobic metabolism, lactic acid and hydrogen ions will damage the muscles and
physiologically, this is not what we were designed to do (Oxidative
Stress and Physical Activity). From a fitness and athletic
performance perspective, working out at too high of a heart rate can result in
an athlete stopping completely, acidosis, acid in the blood, lactic acid in the
muscles and the inability to metabolize oxygen. Working out in the proper heart
rate zones of course can prevent this from occurring.
Expectations
What can I expect once I start to follow strict
heart rate training? Well, if at first you find yourself having to work out at
a fairly "slow pace and effort" in order to maintain these prescribed
heart rate zones, no worries; you are right on track. This is simply telling us
that we have not yet built the necessary cardiac efficiency. If our heart rate
is increasing quickly, at a fairly easy effort, this shows us that the heart is
having to work far too hard given the effort that we are putting forth. Just like
becoming successful at anything, working out smart and working out in the
proper heart rate zones takes patience.
Always keep in mind, it's easy to work out hard.
But, it takes time, effort, energy, patience, focus and discipline to work out
smart.
In summary, working out in the proper heart rate
zones is not about "going easy." We are working on building
efficiency. We are training the heart to beat as slow as possible but at the
same time, move your body as fast as possible. Always keep in mind, the goal is
not to work out as hard as possible and crank up the heart rate as high as
possible. Rather, the goal is to work out as hard as possible… At
the lowest heart rate possible. Get ready to see some amazing results
and get ready to reach the highest fitness level you've ever seen!
Let us know how we can help assist you with your training. Feel free to call/email/text
me anytime (864-382-8486, [email protected]).
Get ready to find a whole new level of performance and recovery!
WORKOUT SMART, EAT RIGHT, GET
RESULTS®!
Download the TeamKattouf®
Nutrition LLC app: Apple Android
Rick Kattouf II, O.D. is a 2x Best-Selling Author and Fitness & Nutrition expert and has been named one of America’s PremierExperts® and one of the World Fitness Elite® Trainers of the Year. Rick is a Sports Nutrition Specialist, Heart Rate Performance Specialist, Master Personal Trainer & Triathlon Coach. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune, National Examiner, Ironman.com, Livestrong.com, Runner’s World, Bicycling Magazine, Men’s Health UK, FIGHT! Magazine, Florida Cycling Magazine and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf® Inc, CEO/Founder of TeamKattouf® Nutrition LLC, CEO/Founder of Virtual Gym LLC, Creator of TeamKattouf® Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, Creator of 5-Round Fury® Nutrition Supplement, 5-Round Fury Fitness® workout app, Creator of Coach2CEO, Creator of Fuel Keeper®, Entrepreneur and Inspirational Speaker. Dr. Rick has personally coached individuals in 30+ states and 10+ countries.
