Intensity guide for workouts

Intensity guide for workouts.

Low intensity

👃 👃

You can breathe fully in and out of your nose. You are likely using fat as the main fuel source.*

❤️ Heart rate up to 70%

🟦Zone1&2

Estimated Calories burn per min 1-15**

⏱Longer than 1hr you may need to carb up.

Medium intensity

👃 👄

You can breathe in through your nose but need to breathe out through your mouth.

❤️ Heart rate 70-85%

You are likely using only 20% fat*

🟩Zone3

Estimated Calorie burn per min 15-20**

⏱Longer than an hour you will likely need to carb up.

High intensity

🌬 💨

Just breathe any which way.

You are using carbs 100%

❤️ Heart rate

85%-100%

🟨🟥Zone 4-5

Estimated Calorie burn per min 20+**

⏱Over 1 hour you will need to carb up.

🏋🏼‍♂️The more power your body produces the more anaerobic you become this means without oxygen. You need oxygen to burn fat which is called aerobic. 🏋🏾‍♂️Resistance training needs lots of power so it is anaerobic while you are working out and Aerobic while you are recovering

📝 Fuel use*

Here's where it gets tricky, personal and where lumen comes in. Even in low intensity, you will burn through the carbs first if you have them in your system.

🌬 If before a low intensity you blow carb burn, you have to use those carbs up.

You may switch to fat burn within a few mins or it could take longer. Really depends on your metabolic flexibility and how many carbs are available in your system and are you keeping the intensity low enough?

If you blow 1-2 no need to carb up. although over an hour you may need to.

🌬 Before medium to high intensity. Blowing fat burn. You’ll need to think are my glycogen stores full? If not you have NO carbs available for work that requires carbs, you leave your body no choice but to cannibalise lean tissue to supply glucose demand. (⚠️never do this)

🌬 If you blow carb burn before, you may not need to carb up. But you may want a carb drink or snack after the 30min mark. if going for over an hour you’ll really need some carbs.

📝 Calorie burn per min**

These are just a range you may fall into or not. The more power you can produce in each zone/intensity the more calories from the fuel substrate you can burn.

Quick example.

Two clients in zone 2

1️⃣One is holding 93watts /10 cals per min 600 per hour

2️⃣The other 149watts /13.5cals per min

837 per hour.

Coaches tip: 🔥 If you know how many calories you are burning and you know/estimate what % is carbs you can get really detailed with your fuelling strategies. This is extremely individualised. Reach out if you need help with this.

📢The purpose of exercise isn’t to burn calories it’s to create a desired adaptation. 😜Fun and social interaction is also important.

How YOU can use intensities to create your desired adaptions.

🟦Low intensity helps improve mitochondrial efficiency in burning fat. Can improve endurance.

🟩Medium intensity. Great for burning carbs, and lowering glycogen. Improving tempo. Can improve endurance, also mood-boosting.

🟥High intensity is great for burning carbs fast, lowering glycogen stores, and improving peak power. Can make your cells more insulin sensitive.

🏋🏼‍♂️Resistance training: increases lean body mass, increases peak power increases strength. Makes you harder to kill.

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Angus Logan

Personal Trainer

Metabolic Coach

Health Coach

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