Deenaz warns against fad workouts and unqualified trainers after a high-profile death. Safe exercise follows ACSM guidelines, stays at 50-85% of max heart rate, and passes the talk test. HIIT is only for trained athletes, not the general population.
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Do you know the intensity of your workouts? With a lot happening these days and with the untimely death of the Kannada actor at the age of 46, a lot of people around have been alarmed. Fitness professionals are concerned. People are worried as to whom to trust and whom not to trust. People don't know whether to exercise or not to exercise. You're confused about how hard should you train. A lot of people have stopped working out because of this worry. Hi guys, my name is Deenaz. And today I will be talking to you about all about intensity and make you aware and understand how hard should you train. The first thing I want you to understand and know is with workouts there is no such thing as a fad workout. A fad workout is an in workout. Don't run after shiny objects, don't run after people, trainers, YouTubes, coaches Google. Don't run after anything that tells you anything where you'll get results in short— in a short period of time. With your body, with your heart, with your heart rate, with your intensity, there is no such thing as shortcuts. There are certain guidelines laid down by the American College of Sports Medicine. They are the ones who do all the research. And they lay down all the guidelines, and we as trainers and coaches need to follow those guidelines. So if you're working with a trainer, if you're working with a coach, if you've got a personal trainer, make sure first and foremost that your trainer, your coach, your personal coach, your personal trainer is well certified and knows the guidelines laid down by the American College of Sports Medicine. A lot of fitness trainers, a lot of fitness experts are releasing a lot of YouTube videos because they're looking for a lot of validation, lot of likes, lot of comments, and bringing you on their channel by saying, do this and lose 30 kgs in 10 months. Lose 7 kgs in 1 month. This is only to attract you. And if you're new and if you don't know, you do that workout. You don't know how safe that workout is. You don't know whether your heart is ready to take that intensity. You don't know whether your muscles and your bones are ready Or are you going to get injured for the rest of your life? I would say that don't work out at all if you don't know how to work out. You're safer and you're better off that way. So a lot of people today in the fitness industry are releasing a lot of workouts on HIIT— High Intensity Interval Training. Now these workouts are shorter in duration are very high in intensity, which means they get your heart rate all the way up and they brings it down and then takes it up again and brings it down. The question you need to ask yourself, whether your body is fit enough to work at that intensity and take it all the way up and bring it all the way down. Are you an athlete training for an international competition? Or are you like me, just trying to be fit in your day-to-day lives? That's a question that you need to ask. So first and foremost, stop running after shiny objects out there in the market. With my 28 years of my experience, I can tell you that there has never been a day in my life that I do not follow the guidelines laid down by the American College of Sports Medicine. That is why the workouts that I do for my community are super safe. The workouts that I release for you are super safe because there is not a moment that we are not following the guidelines laid down for the general population. So that's the first thing that you need to understand. When it works— when it comes to working out for yourself, you need to know at what pace at what intensity you have to work out. I'll take a moment and tell you that there are two types of energies— aerobic energy and anaerobic energy. Your anaerobic energy works on the food that you have consumed and does not work on stored body fat, but aerobics energy works on stored body fat as well as the food that you have consumed. So if you're aspiring to be fit, if you're aspiring to lose weight, if you want to lead a healthy life, if you want to be free from diseases, you need to focus on aerobic activities. Now aerobics itself was founded by Dr. Kenneth Cooper way back in 1965, and he gave a structure to the entire program, and that helped people to work out in a more structured manner. and was much later then that the American College of Sports Medicine laid down the guidelines. So according to the ACE guidelines, for you to burn fat, for you to be away from diseases, for you to lead a healthy lifestyle, for you to be fit mentally and physically, you need to work out between 50 to 85% of your maximum heart rate. And how do you calculate your maximum heart rate? Your maximum heart rate is 20— 220 minus your age. 220 minus your age is your maximum heart rate. Now the next calculation that you need to do is when you are working out, you need to be between 50 and 85% of your maximum heart rate. So do that calculation, and it could be between 110 and 130, or whatever be the calculation for you. Now when you work out, you need to monitor your own workouts. You need to know that you are working in that pace. Now if your intensity has gone way beyond 85%, you've gone to the anaerobic range, which is not burning fat. That is for athletes. But if you want to burn fat, you need to stay in the aerobics range. So keep it very simple for yourselves. On a scale of 0 to 10, ask yourself how tired are you. Between 5 and 8 on that scale is what you need to be, 10 being the maximum. Or you can also wear a smartwatch and monitor your heart rate. Sometimes that's not very accurate, sometimes. So I would say that do the talk test when you're working out, running, swimming, cycling, whatever. And if you can talk to someone when you get a call and you can comfortably talk to someone, that's called a talk test and you are in safe zone. So whenever you've planned your workouts, whenever you're doing your workouts, I just want you to know one thing: it's better to be safe than sorry. I look forward to seeing you in my next session. Thank you and bye-bye. Where you— I will be— my own.
