The Same Thing Every Day

Two friends asked me the other day, "What should my heart rate be when I'm running? Like 70% - right?" I didn't know how to answer because I didn't know how to give them the really short answer they were looking for. You know - that short and completely misleading answer that's displayed on the treadmills that says "optimal training zone."

Here's my short answer: If you do the same thing at the same intensity every time you go to the gym, you're body will get very used to this and you're fitness level will plateau very quickly - and then begin to recede. You need to mix it up. Vary your speeds and intensities.

Here's a longer answer: One day go long and slow, another do 'tempos', another do speed intervals, and another, do short hill efforts - I call them grinders. Each of these workout types calls for its own heart rate intensity ranges. How much of each and when? It depends on the time of year, what your goals are and what your current fitness level is.

Isn't it enough that you are 'just getting it in everyday?'

If you are new to exercise - yes - this is enough. Congratulations on getting started.

If you've been at it for a while or on-and-off, and get frustrated by your lack of results, then no, it is not enough. You need to get more sophisticated about your workout just as you would get more sophisticated about other areas of your life.

People resort to what is comfortable and known. Step outside of what you know and what you're used to. You're body needs surprise. It needs change.