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Heart Rate Monitor

Alright, what’s up guys? Coach Joe here and we’re back with a question, “what’s the best heart rate monitor that accounts for age?” Well, in regards to that first part about accounts for age, all traditional heart rate monitors actually account for age. The basic calculation is 220 beats per minute, minus your age.   So, for a 45-year-old athlete, the maximum heart rate would be 175 beats per minute. So, typically, you would divide that into five zones. So you’d have training zones one through five, with percentages ranging from 50 to 60% and increasing in 10% …

Maximum Aerobic Function

The Maffetone Method or Maximum Aerobic Function is developed by Dr. Maffetone years ago with the main idea that most runners are overtraining and need to find a more sustainable way to stay in shape. In other words, they would benefit from fewer workouts of higher quality! He was working with athletes, and he was observing them, particularly runners, who were overtraining, meaning they were training at too high an intensity with too much volume, and they were breaking down over time. Working with a heart rate monitor, he would take them to a track and run them …

The one thing you need to keep your back safe

Today we’re going to talk about the hip hinge, how to perform it, why it is important that we do it correctly. And finally, we’re going to give you a drill that we like to use to ensure that we are doing it correctly.  So what is a hip hinge, and why is it important?  If we think about the fundamental movements of the human body, we have upper-body pushing and pulling, and then we have lower body pushing (squat) and pulling (hinge).  With hip hinging being one of those four primary movements, we have to make sure …

Heart Rate Part 2: Heart Rate Reserve

Yesterday we broke down traditional heart rate zones.  They are typically calculated using percentages of 220 minus an athlete’s age (go here to read more). An excellent place to start, but it can be a little too general of a number. Today we’re going to step up our game and include some data that considers the athlete’s current fitness level and recovery status. One way is the Karvonen method. This method uses your ‘resting heart rate’ (RHR) to create a Heart Rate Reserve (HRR), which will then help us refine our training zones.  Heart Rate Reserve is the …

Heart Rate Part 2: Heart Rate Reserve

Yesterday we broke down traditional heart rate zones.  They are typically calculated using percentages of 220 minus an athlete’s age (go here to read more). An excellent place to start, but it can be a little too general of a number. Today we’re going to step up our game and include some data that considers the athlete’s current fitness level and recovery status. One way is the Karvonen method. This method uses your ‘resting heart rate’ (RHR) to create a Heart Rate Reserve (HRR), which will then help us refine our training zones.  Heart Rate Reserve is the …

Best heart rate monitor that accounts for Age? Part 1: Training Zones

Question: What’s the best HRM that accounts for age. Regarding the first part of the question, all traditional heart rate training systems account for age. “Training zones” are determined by subtracting an athlete’s age from 220 beats per minute (BPM) – (220 being a theoretical maximum heart rate) to get an age-adjusted maximum heart rate. The zones then are simply percentages of that age-adjusted maximum. A 45-year-old would have a theoretical max HR of 175 beats per minute. (220-45=175) And their training zones would be as follows. Zone 1 is 50-60% or 88-105 bpm Zone 2 is 60-70%, …

Protein

Hey, everyone, it’s coach AB here to talk to you today about a common question that I get routinely and it is “Am I eating enough protein?”  So right off the bat, it’s really hard to give people any sort of number because there are multiple points of data you can gather to get you in the right direction, not a perfect direction, but a right direction.  The simplest way to get enough protein throughout the day is to have a palm’s worth of protein at each meal because it is proportional to your body, and it also …

Balancing Styles of Exercise

Why is it essential to have a balance between all styles of exercise? Many times, what we see is someone getting a lot of volume in a fixed pattern of movement like cycling or running.  And while it’s good that you are out and exercising, things can get out of balance.  Long-term imbalances can lead to overuse issues and even injury. For Example, if you’re getting a lot of miles in running, you could become very quad dominant. Your glutes, your hamstrings, aren’t getting enough attention and use – especially for longevity.  In the case of a quad …

A Simple Tip For Recovery

Hey everyone, it’s coach AB here to talk to you today about some tips in recovery you may not have thought about.  So a little bit of storytime, I was walking around during my floor hours, and I connected with one of our member’s here that was confused as to why she was super sore all the time after split squats, some squats, right, so I went through the laundry list of things we ask people sometimes. A Simple Tip For Recovery Hey everyone, it’s coach AB here to talk to you today about some tips in recovery …

Can I Foam Roll Everyday?

Can I foam roll every day?    Sure. Why not? You can foam roll every day.   What I’d ask you is why do you feel like you need to foam roll every day? Does it feel like someone parked a truck on you?   Maybe you’re getting too much work or you’re under recovering. What do I mean by ‘under recovering’? You might not be giving yourself time to recover from your workouts. Your body needs adequate sleep, nutrition, and time to benefit from exercise. If you’re shorting yourself on one of those important factors or you’re targeting the …

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Have a burning question about our gym or program? 
Want to know if CrossFit Mass is right for you?
Send us an email to info@crossfitmass.com
 or give us a call at 978-494-0606.