Everyone that works out is always looking for an edge, that little point of difference that equates to extra benefits and for some people that is achieved through the 80/20 training rule. This rule can be useful for people simply starting their fitness journey or elite athletes searching for marginal gains. What’s great is that it’s not that big of an adjustment to make and can be applied to almost all forms of workout. So, let’s jump right into what it is.
What the 80/20 Rule is
There are different variations of the 80/20 rule when it comes to workouts and diet but for the purpose of this blog we are focusing on the intensity at which you work out. With that in mind it is recommended that people work out at a moderate level for 80% of the time and spend the other 20% at a high intensity level. This is easily applied with cardio sessions such as running, swimming, spinning, etc where you can simply allow 80% of your workout to be at a lower pace, while for weight training it might mean doing certain reps at full capacity or simply doing one day a week at high intensity with the others slightly reduced. The main thing to understand is the difference between moderate to high intensity training.
Defining Moderate Intensity Training
The general consensus is that moderate intensity training occurs when you are between 60-75% of your maximum heart rate, meaning you can still maintain a conversational through controlled breathing. This is also known as Zone 2 in the fitness industry and varies from person to person depending on fitness levels, cardiovascular health, etc. During this zone you are building your endurance and cardio health which will allow you to create variance in intensity levels more easily as you progress. In the long run this means that you’re not pushing your muscles or joints to extremes too often which allows for better recovery as well as performance levels overall.
Breaking Down High Intensity Training
High intensity is training above 80% of maximum heart rate and mostly over 90% to see the best results. This is the part of your workout when your tempo will increase quite substantially from the rest of your training session whether that’s by running faster, lifting heavier weights, spinning up hill or so on. When doing this you’ll be pushing yourself above your aerobic comfort zone, but it is important to note that this doesn’t mean you have to go to the point of exhaustion or risk of injury. What’s also important is that it is structured into your fitness routine whether that’s through an individual exercise or by having one high-intensity day a week and not randomly inserted as this can lead to higher risk of injury.
Some Benefits of 80/20 Training
- Allows for greater recovery time
- Prevents exhaustion
- Lessens the risk of injury
- Improves anaerobic health
- Increase your cardiovascular fitness
- Easier to sustain on a long-term basis
Our Final Thoughts
There you have it, our quick break down of the 80/20 rule when it comes to fitness routines. Ultimately, it boils down to training at a moderate intensity level 80% of the time and increasing that to high intensity for the other 20%, however, this can be altered to 75% moderate, 25% high or 85% moderate, 15% high, if you wish to lean on one element more while still seeing similar results. By implementing this training method, you’ll reap many benefits as well as set yourself up with a routine that is maintainable on a consistent basis. Whether you’re a beginner or an experienced gym-goer there are benefits to be had with this style of workout, so give it a try to see the results you get out.
How Aura Leisure Can Help
At Aura Leisure we offer personalised fitness programmes for people at all stages of their fitness journey, with Aura Fit for Life ideal for beginners, while Aura Lean3 is perfect for more experienced fitness fanatics. Combining one of these with our state-of-the-art InBody and InGrip technology allows our team to create a routine just for you. You can make the most of our gym or pool to try out the 80/20 rule too, while in our fitness classes, our expert fitness instructors will ensure you work all the desired muscle groups. Best of all our members get access to all of this and much more at no extra cost.