Heart Rate Training

Know Your Heart

Here at Formula 3 Fitness, we utilize heart-rate training as a tool for our members to gain insights from their performance and embark on the formula to continuous total body strength and fat loss. During a typical 45-minute session, you will perform various exercises and use several different pieces of equipment as well as varied levels of effort, to maximize your heart rate. Keeping accurate tabs on your heart rate is essential to achieving success. Periods of elevated heart rate activity will help rid your body of unwanted fat.


Heart rate training is using your heart rate response to gauge the intensity you’re working. But what do all the numbers mean for you? And why are your numbers so different from someone else’s?

Determining an optimal heart rate for exercise depends on your exercise goal, age, and current fitness level. The number of calories you burn per workout will vary greatly for each person. When you exercise, your heart and breathing rates increase, delivering greater quantities of oxygen from the lungs to the blood, then to exercising muscles.

Everyone’s bodies are different so your heart rate numbers can differ greatly from someone else’s. Your beats per minute depend on many factors, including your fitness level, age, diet, stress levels, etc. Someone who burns less calories but is putting in maximum effort most likely has a lower resting heart rate. If your resting heart rate is lower, it means your heart health is better and your overall fitness level is most likely better than someone else who is in the red right away while working out. When your resting heart rate decreases, it’s an indication that your fitness is improving.

heart rate results image

When your heart rate elevates and you reach YOUR peak performance, you’ll see and feel dramatic changes in your body.

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Here are a few factors that determine your heart rate results:

  • Age – generally speaking, the older you are, the fewer calories you burn. This is because as you get older you tend to lose muscle mass, and this slows down your metabolism.
  • Body Size – on average, men tend to be more muscular than women and so they burn more calories. Muscle has a higher metabolic activity than fat so the more lean muscle you have, the more calories you burn. More muscle = more calorie burn.
  • Activity levels – As a general principle, the harder and more frequently you train, the more you will lower your resting heart rate. With exercise, the heart gets bigger so it pumps more blood with each beat. People that exercise a lot can lower their resting heart rate by 20 to 30 beats. In other words, you can train your heart to work more efficiently by exercising!


45 MINUTES = 500 – 1,000 CALORIES


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