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Zone 3 training: Chris Cooper of Catalyst Fitness has the 411. Work in Zone 3—75-84 percent of max heart rate—improves circulation, aerobic capacity and metabolism. People who do high-intensity interval training (HIIT), CrossFit and other similar styles of training often work in this zone—as well as Zone 4 and 5. Sporting efforts are also often in Zone 3. In the "middle zone" of the five, your body can use carbs and fats as fuel. Most of us will use carbs predominantly, but someone with a lot of training might derive up to 50 percent of fuel from fat. Zone 3 training uses slow-twitch muscle fibers and some fast-twitch fibers that burn a lot of energy. Zone 3 workouts pack a metabolic kick: Your metabolism will stay elevated for several hours afterward. An interesting fact: your body can make carbs through gluconeogenesis if not enough are available for fuel. It uses protein for this and can even break down lean muscle if needed. That explains why some athletes are prone to chronic muscle wasting. Proper nutrition is critical: carbs before and during events, with fats and protein afterward for recovery. To find out more about how Catalyst can help you with heart-rate training and nutrition, book a free intro: https://catalystgym.com/ #fitness #thecatalystmethod #heartratetraining #zone3 #heartrate #recovery #mentalhealth #saultste #saultstemarie #sportsnutrition #carbs #trainingscience