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PART 1

PART 1

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PART 2

PART 2

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CARDIO CALCULATOR

CARDIO CALCULATOR

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Step 2


Calculate your resting heart rate by counting how many times your heart beats per minute when you are at rest, such as first thing in the morning. It's usually somewhere between 60 and 100 beats per minute for the average adult. **This can be done by sitting down for 5 minutes, counting your pulse for 15 seconds, and multiply by 4.
Heart Rate Training ZonesFeelHeart Rate
Beats Per Minute (bpm)
Information about this zoneGlucose Zone
Zone 1 1EasyUseful for encouraging blood flow, to aid recovery after a tough & workout flush out lactate.Sugars stable.
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Sugars should remain stable. Possible drop if IOB is present.
Zone 2 2SteadyTraining in this zone will boost endurance and the efficiency with which you use fat and carbohydrates as fuel.Glucose drops steadily.
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Glucose levels will steadily drop when in this zone. I.O.B should be limited by about 50-70% when training in this zone in order to keep glucose level stability. Pre-training glucose or low GI carbs are advised. Note: Insulin intake post-workout will be about 50%-75% of the usual correction dose normally used.
Zone 3 3Moderately HardTraining in the upper end of this zone is thought to enable you to delay fatigue caused by lactic acid. Sessions should be 10-20 minutes long, with relatively short recoveries of 1 to 3 minutes.Glucose lowering.
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This zone is between a glucose-lowering and glucose spiking workout zone. If too much IOB - levels drop. When zero IOB is present, or basal has been reduced/stopped long before this type of activity - levels are likely going to rise during activity.
Zone 4 4HardBoosts lactate threshold, but training in this zone will soon lead to fatigue. Use this zone for 3 to 10-minute bursts with 1-2 minute recoveries.Possible glucose spike.
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This zone is glycolytic which means glucose released from the muscle belly and used for energy. Glucose levels may rise during activity in this zone. Once activity stops, glucose levels are known to drop once IOB is present. Insulin sensitivity is often high after this type of activity. Post-workout insulin should be given and reduced by 50-75% *person dependent.
Zone 5 5Very HardTraining in this zone is only possible for short periods and helps you develop top-end speed. Train at this intensity for short bursts of 1 to 3 minutes, with a similar amount of time as recovery.Likely glucose rise.
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Training in this zone is almost always going to raise your levels. IOB is recommended for this training zone. Insulin timing becomes imperative here. Insulin timing refers to the time your insulin kicks in versus the time you're sugars are anticipated to spike from the activity done inside this zone.

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