Improving your health and achieving fitness goals like losing body fat and improving resting heart rate requires a strategic approach to exercise. One of the most effective methods is training within specific heart rate zones. By understanding and utilizing heart rate training zones, you can optimize your workouts for maximum fat loss and cardiovascular improvement.  As a mentor of mine, Joel Jamieson said, "Everyone should be more concerned about lowering their resting heart rate, than increasing their max bench press."

Understanding Heart Rate Training Zones
Heart rate training zones are defined percentages of your maximum heart rate (MHR), which can be roughly estimated by subtracting your age from 220. For example, a 70-year-old person (220-70 = 150) would have a maximum heart rate of 150 beats per minute.  These zones guide the intensity of your workouts, ensuring you exercise at the right level to achieve your fitness goals.

1. Zone 1: Very Light (50-60% of MHR)
   • Description: This zone involves light activity like playing golf, walking, yoga, or stretching. It's the easiest and least intense zone and you can spend the most amount of time in it.
   • Time: Spend around 3-4+ hours per week in Zone 1, particularly on active recovery days.
   • Benefits: Improves overall foundation for aerobic fitness, increases circulation, aids in recovery, reduces stress, and helps maintain mobility without overtaxing your body.
2. Zone 2: Light (60-70% of MHR)
   • Description: Also known as the fat-burning zone, this involves moderate-intensity activities like brisk walking, hiking, playing baseball or pickle ball 
   • Time: Aim for 120-180 minutes week in Zone 2.
   • Benefits: Enhances fat metabolism, increases aerobic capacity, and improves endurance. This zone is excellent for those aiming to reduce body fat while building a solid fitness base.
3. Zone 3: Moderate (70-80% of MHR)
   • Description: Moderate-intensity activities such as tennis, ice hockey, elliptical, swimming, or cycling at a moderate pace.
   • Time: Spend 60-120 minutes per week in Zone 3.
   • Benefits: Boosts cardiovascular fitness, increases caloric burn, and starts to improve lactate threshold. Training in this zone helps you sustain higher intensities for longer periods.
4. Zone 4: Hard (80-90% of MHR)
   • Description: High-intensity activities like interval training, 200 and 300 m sprints, hill sprints, or high-intensity interval training (HIIT).
   • Time: 15-30 minutes per week in Zone 4, typically in shorter, intense sessions.
   • Benefits: Increases anaerobic capacity, improves speed and power, and significantly boosts caloric expenditure. This zone is key for pushing your limits and breaking through fitness plateaus.
5. Zone 5: Maximum (90-100% of MHR)
   • Description: Maximum effort activities such as sprinting, HIIT with maximum exertion, or all-out efforts in any modality.
   • Time: Spend no more than 4-8 minutes per week in Zone 5, usually in very short bursts. Trust me, you'll rather die than be in this zone.
   • Benefits: Enhances anaerobic and cardiovascular capacity, improves maximum power output, and can lead to significant improvements in athletic performance. This zone is typically reserved for experienced athletes or those looking to achieve peak physical condition. But those who are properly conditioned from a progressive program will definitely benefit. 

Sample Weekly Plan
Monday: Zone 1 (Active Recovery) – 60 minutes walking or yoga
Tuesday: Zone 2 (Steady-State Cardio) – 45 minutes biking
Wednesday: Zone 3 (Moderate Intensity) – 30 minutes jog outside
Thursday: Zone 1 (Active Recovery) – 60 minutes yoga or walking
Friday: Zone 4 (High Intensity) – 30 minutes sprint training
Saturday: Zone 2 (Endurance) – 60 minutes swimming
Sunday: Zone 5 (Maximum Effort) – 20 minutes hill sprints

By structuring your workouts according to heart rate training zones, you can efficiently lose body fat, improve your resting heart rate, and achieve a balanced, well-rounded fitness level. Tailoring your exercises to each zone ensures you reap the full spectrum of cardiovascular and metabolic benefits, setting you on a path to sustained health and fitness.