Hello Viewer,

The Zone, also known as “Flow State”, is a subjective but magical place where time slows down, speeds up, and disappears. It is best to be experienced rather than explained. In this mode, you are naturally high, one with your task, and feel unstoppable 🤩.

In Edition #62, we figure out ranges of comfort and effort then Step Into Our Zone.

P.S. Read until the end to see my Zones and preferred exercises.

P.S.S. This is edition 4/4 of our STEP IT UP STEPTEMBER Wellness Guide. Next Up—SOBER OCTOBER!

💻 Read the Unshortened Version

IN CASE YOU MISSED IT: #61 BOOST YOUR BRAIN 🧠 

Today's Lookahead 👀

1. 👁️ OVE’S GUIDE TO ❤️‍🔥 Get in Your Zone

2. 🧠 MINDFUL PRACTICE Open Vision Meditation

3. 💪🏾 WEEKLY WORKOUT Tabata Rowing 🚣‍♀️

_{👁️ OVE’S GUIDE TO}

GET IN YOUR ZONE ❤️‍🔥

Exercise zones, also called heart rate zones, are specific ranges of heart rates that correspond to different intensity levels during physical activity. These zones help guide how hard you work during exercise and can optimize the benefits depending on your fitness goals—improving endurance, burning fat, or boosting cardiovascular health (VO2 max).

Here are the five main exercise zones:

1. Warm-up or Recovery Zone 🔵 (50-60% of max heart rate)

• Intensity: Very light

• Benefits: It's ideal for warming up or cooling down and promoting recovery after intense exercise. It's also suitable for beginners.

• Example activities: Walking, light stretching 🙆🏻‍♂️

• Max Heart Rate Formula: 220 - (your age)

2. Fat-Burning Zone 🟢 (60-70% of MHR)

• Intensity: Light to moderate

• Benefits: Known for optimizing fat burning because the body uses fat as the primary fuel source at this level. Improves endurance and overall aerobic fitness.

• Example activities: Brisk walking 🚶‍♀️, light jogging, swimming 🏊‍♀️ at a leisurely pace

3. Aerobic or Endurance Zone 🟣 (70-80% of MHR)

• Intensity: Moderate to high

• Benefits: Builds cardiovascular endurance, strengthens the heart and lungs, and increases the ability to sustain exercise over time.

• Example activities: Running, cycling 🚴‍♀️, swimming at a moderate pace

4. Anaerobic or Threshold Zone 🟠 (80-90% of MHR)

• Intensity: High

• Benefits: It increases lactate tolerance and speed, improves high-intensity performance, and boosts VO2 max (maximum oxygen uptake). The body shifts from aerobic (oxygen-based) energy production to anaerobic (non-oxygen-based) energy production at this level.

• Example activities: High-intensity interval training (HIIT) 🏋️‍♂️ , running sprints, intense cycling

5. Redline Zone 🔴 (90-100% of MHR)

• Intensity: Maximum effort

• Benefits: This zone is only sustainable for short bursts and is used for peak performance training. It improves power, speed, and maximum performance. However, it is very taxing on the body and isn't recommended for beginners.

• Example activities: Sprinting, maximum-effort HIIT, intense competitive sports 🏈 🥋 

How to Calculate Your Heart Rate Zones 🫀:

1. Find your maximum heart rate (MHR):

   • Use the basic formula: 220 - your age.

2. Multiply the MHR by the percentages of each zone:

   • For example, a 30-year-old's MHR = 190. The fat-burning zone (60-70%) would be a heart rate range of about 114-133 beats per minute (BPM).

Understanding your exercise zones helps you tailor your workout intensity to meet your goals, whether improving endurance, increasing speed or burning fat efficiently.

Exercises for travelling 🧭 between Zones

• Zone 1: Light activities like walking, yoga, or easy cycling.

• Zone 2: Brisk walking, light jogging, or moderate cycling/swimming to burn fat.

• Zone 3: Running, swimming, or cycling at a consistent, challenging pace for endurance.

• Zone 4: TABATA, HIIT, tempo runs, high-intensity power & threshold circuits.

• Zone 5: Short, all-out sprints or plyometrics to push your maximum effort.

MINDFUL PRACTICE 🧠 

Open Vision Meditation

Wide (Peripheral) Meditation

This week's practice emphasizes wide and soft gaze meditation, designed to cultivate relaxed alertness and broaden awareness by focusing on your peripheral vision to enter your Zone 🔥.

How to Practice:

1. Find a comfortable position: Sit or stand in a relaxed but upright posture. Keep your body still but alert.

2. Start with a central focus: Focus on a point before you, such as a distant object. Let your eyes rest without straining it.

3. Soften your gaze: Gradually relax your focus, allowing your eyes to open up and take in the entire field of vision. Become aware of what’s in your peripheral vision.

4. Broaden awareness: Once your vision is wide, expand to your surroundings, noticing your space, sounds, and sensations.

5. Hold this state: Remain in this open, receptive state for 5-10 minutes. If thoughts or distractions arise, notice them and bring your awareness back to the openness of your surroundings.

Tips:

• Breathing: Sync your breath with your awareness.

• Body awareness: Stay grounded, notice any tension and let it go as your awareness expands.

Benefits:

• Reduces stress and mental chatter.

• Enhances focus, calmness, and presence.

• Engages the parasympathetic nervous system for deeper relaxation.

_{💪🏾 WEEKLY WORKOUT}
TABATA ROWING 🚣‍♀️

TABATA ROWING (STATIONARY)

Jack up your heart rate for maximum fat burn, endurance, and VO2 max improvement

DURATION: 18 mins INTENSITY: High
TARGET CALORIES: 150 kcals TARGET HEART RATE: 150-200 bpm

Click for a copy of this week’s workout 👇

_{WRAP UP 📋}
COACH DC’S ZONES

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^{I'm letting you know that the information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}