: Episode 841 - Vinnie and Nicole Recine RN MSN talk about training by heart (another phrase for zone training) and explore how the different training zones affect whether sugar or fat is used for energy. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club TRAINING BY HEART There are four aerobic training zones Vinnie recommends training in Zone 2 Zone 1 - up to 69% of your aerobic capacity *Preferred Zone* Zone 2 - 70-79% Zone 3 - 80-89% Zone 4 - 90-100% (redlining, can only go for short period before wearing out) Nicole's quick heart rate trick - count for 6 seconds, multiply by 10 Training in Zone 2 allows you to burn off stored fat  Building up mitochondria, heart, skeletal muscles Calculating Zone 2 (the easy way) - Take the number 180, subtract your age, then give or take a few depending on how fit you are Labs can also calculate You may have to slow down to stay in Zone 2