• A guide to your MyZone MEP's

    By The W10 Team
     

    Model: Fezza the MEP King hitting 3,155 Mep's in one month.

    For all of you “MyZoners” out there shooting for our 2,000 MEP gym challenge this month, here are some things to consider and also some markers of progress that you can use it for other than simply getting as many MEP’s as possible.

    Firstly, Just to put this in to context for anyone who's unfamiliar with "MyZone". MYZONE is a heart rate based system that monitors physical activity and we introduced this system in to W10 recently as a way to track members results better and tailor workouts more accurately to each individual. It monitors heart rate, calories and time exercising that converts into MYZONE Effort Points (MEPs), with a focus on rewarding effort rather than fitness.

    As we've discussed in other blogs - aiming for 2,000 MEP's is a great way to goal set rather than just focusing on "I want to lose 5kg". We know that 2,000 MEP's a month is the sweet spot for achieving solid fitness goals. Hence making it a challenge and focus for our members.

    Similar to how Fitbit has been encouraging people to focus on steps as a number - it allows people to focus on the process instead of just the end goal.

    It has been great to see the buy in from people on this and also the fact that is has, without a doubt, got them moving more frequently when they aren’t in the gym.

    Moving more when you’re out of the gym is certainly one piece to the puzzle, however you need to go about this in the right way.

    Getting adaptations to training is all about creating a stimulus (which actually stresses the body) and then recovering from that stimulus (that’s when the gains are made). The old cliché that “you should only train as hard as you can recover” isn’t a gift-wrapped excuse not to train hard but, unless you are sleeping for 7-9 hours a night, eating well (and enough), drinking enough water and not boozing too much - you need to think about recovery.

    This is where recovery workouts come in. This doesn’t have to mean that you're not going to hit your MEP’s. A 45-minute bike session or a 45-minute light jog will act to flush the body and aid recovery holding you at around 60-65% max heart rate which buys you 90 MEP’s.

    Let’s look at the standard week for the majority of you guys.

    2 PT sessions per week (that should average around 120 MEP’s)

    1 C3 Class per week (that should buy you around 140 MEP’s)

    Over a 4.5 week month, that gets you 1,780 MEP’s. Then add in one 45 minute recovery workout a week which adds a total of 405 MEP’s giving you 2,185 MEP’s for the month.

    Don’t be too disheartened if you aren’t getting a tonne of MEP’s in your strength workouts with us, or if you are keeping an eye on the calories burned in the top right corner during them. With strength training you don’t want to be fatigued when you start the set, that is why rest is so important.

    It will allow you to reproduce efforts lifting more weight than you would fatigued. The more weight you can lift and the more intensity you can train at, makes your body burn more calories post session. You might burn more calories dancing around the gym in your rest periods in the 50 minute session, but that will be blunted once you leave if it has taken away from the intensity you train.

    Here are some other ways to track progress that don’t involve MEP’s

    1. Heart Rate Recovery. After an intense effort (30 second airdyne sprint) look to get your heart rate to drop by 30 beats or more in the following minute. The better this is, the harder it is to get MEP’s (this is a positive thing).
    2. Resting Heart Rate. You can find your resting heart rate by opening the app and going into settings, then “my profile”. Sub 60 BPM is a good target.
    3. Aerobic Window. This is the range from your resting heart rate and your “anaerobic threshold” basically when you're in the red. To find this then go into settings then “my zones” and calculate the range from your resting heart rate and the top bpm for your yellow zone. A good score here is around 115 beats.

    If anyone has any questions give us a shout. If you're not a member and want to hear more about how we use MyZone and MEPs then we'd be happy to help (we aren't affiliates of MyZone and don't get any kickbacks either - just to note.)

    MEPS guide Myzone gym

 

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Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

 

Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428