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⚠️ Consult a physician before starting high-intensity exercise, especially if you have cardiovascular conditions.
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Calculate your maximum heart rate and 5 training zones to optimize your workouts.
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Maximum heart rate is estimated as 220 minus age for men, 226 minus age for women. Training zones are percentages of max HR. Zone 2 (fat burning) is great for base fitness and recovery. Zone 4–5 builds speed and anaerobic capacity.