>> Eva: SHE WAS VERY KIND WHEN WE TALKED TO HER. WE TALKED TO HER. >> Gio: DR. JEN JOINS US WITH >> Gio: DR. JEN JOINS US WITH THE HEALTH AND WELLNESS THE HEALTH AND WELLNESS QUESTIONS VIEWERS HAVE. QUESTIONS VIEWERS HAVE. WHAT ARE EXERCISE HEART RATE WHAT ARE EXERCISE HEART RATE ZONES? ZONES? I LOVE TO USE THESE. I LOVE TO USE THESE. CAN THESE MAKE A DIFFERENCE WHEN CAN THESE MAKE A DIFFERENCE WHEN IT COMES TO LOSING WEIGHT? IT COMES TO LOSING WEIGHT? >> Dr. Jen: I LOVE THIS >> Dr. Jen: I LOVE THIS QUESTION. QUESTION. WE COULD TALK ABOUT THIS FOR THE WE COULD TALK ABOUT THIS FOR THE ENTIRE HOUR. ENTIRE HOUR. WE ALL USE THIS. WE ALL USE THIS. HEART RATE ZONE TRAINING USES HEART RATE ZONE TRAINING USES YOUR HEART RATE TO TARGET YOUR HEART RATE TO TARGET DIFFERENT TYPES OF EXERCISE DIFFERENT TYPES OF EXERCISE OBJECTIVES. OBJECTIVES. THERE ARE FIVE HEART RATE ZONES. THERE ARE FIVE HEART RATE ZONES. YOU CALCULATE YOUR ZONE. YOU CALCULATE YOUR ZONE. YOUR ZONE IS DIFFERENT THAN MY YOUR ZONE IS DIFFERENT THAN MY ZONE. ZONE. IT'S AGE RELATED. IT'S AGE RELATED. IT'S 220 MINUS YOUR AGE AND YOU IT'S 220 MINUS YOUR AGE AND YOU TAKE 10% INCREMENTS TO GET THE TAKE 10% INCREMENTS TO GET THE FIVE ZONES. FIVE ZONES. I WILL TELL YOU -- YOU ALREADY I WILL TELL YOU -- YOU ALREADY KNOW THIS -- HEART RATE ZONE 2 KNOW THIS -- HEART RATE ZONE 2 WHICH IS LOWER THAN YOU THINK -- WHICH IS LOWER THAN YOU THINK -- >> Gio: THAT'S MY FAVORITE. >> Gio: THAT'S MY FAVORITE. >> Dr. Jen: THAT'S THE >> Dr. Jen: THAT'S THE FAT-BURNING ZONE. FAT-BURNING ZONE. THAT'S WHERE THE MAJORITY OF THAT'S WHERE THE MAJORITY OF YOUR FUEL COMES FROM. YOUR FUEL COMES FROM. IT'S LESS INTENSE THAN YOU MIGHT IT'S LESS INTENSE THAN YOU MIGHT THINK. THINK. YOU'RE NOT NECESSARILY HUFFING YOU'RE NOT NECESSARILY HUFFING AND PUFFING. AND PUFFING. YOU'RE NOT NECESSARILY OUT OF YOU'RE NOT NECESSARILY OUT OF BREATH. BREATH. >> Gio: I'M A LITTLE -- >> Gio: I'M A LITTLE -- >> Dr. Jen: AFTER A CERTAIN >> Dr. Jen: AFTER A CERTAIN AMOUNT OF TIME. AMOUNT OF TIME. >> Eva: I SAID THAT AND GIO >> Eva: I SAID THAT AND GIO LOOKED AT ME LIKE I WAS CRAZY. LOOKED AT ME LIKE I WAS CRAZY. >> Dr. Jen: HE WAS LIKE, FOR ME >> Dr. Jen: HE WAS LIKE, FOR ME IT IS. IT IS. IT CAN BE A FAST WALK. IT CAN BE A FAST WALK. THE POINT IS IT CAN BE A LESS THE POINT IS IT CAN BE A LESS INTIMIDATING ZONE FOR PEOPLE AND INTIMIDATING ZONE FOR PEOPLE AND THAT'S WHERE YOU'RE GOING TO THAT'S WHERE YOU'RE GOING TO BURN FAT. BURN FAT. ZONE 4, WHICH IS MUCH MORE ZONE 4, WHICH IS MUCH MORE CARDIO, YOU'RE NOT BURNING FAT. CARDIO, YOU'RE NOT BURNING FAT. YOU'RE BURNING MUSCLE. YOU'RE BURNING MUSCLE. IT'S VERY INTERESTING. IT'S VERY INTERESTING. LOOK IT UP. LOOK IT UP. IT WILL TRANSFORM WEIGHT LOSS IT WILL TRANSFORM WEIGHT LOSS OBJECTIVES AS WELL AS YOUR OBJECTIVES AS WELL AS YOUR FITNESS. FITNESS. >> Gio: YOU CAN TURN IT INTO A >> Gio: YOU CAN TURN IT INTO A GAME. GAME. YOU CAN LOOK AT YOUR WATCH AND YOU CAN LOOK AT YOUR WATCH AND SEE, WAIT, I'M NOT THERE YET. SEE, WAIT, I'M NOT THERE YET. >> Dr. Jen: YOU WANT TO STAY IN >> Dr. Jen: YOU WANT TO STAY IN THAT ZONE. THAT ZONE. >> Eva: PRESCRIPTION FOR >> Eva: PRESCRIPTION FOR WELLNESS. WELLNESS. >> Dr. Jen: STRETCHING. >> Dr. Jen: STRETCHING. VERY IMPORTANT TO STRETCH VERY IMPORTANT TO STRETCH SAFELY. SAFELY. NUMBER ONE, YOU WANT TO WARM UP NUMBER ONE, YOU WANT TO WARM UP WITH LIGHT STRETCHING IN TERMS WITH LIGHT STRETCHING IN TERMS OF HOW YOU'RE DOING YOUR CARDIO. OF HOW YOU'RE DOING YOUR CARDIO. OFTENTIMES CARDIO IS ENOUGH OF A OFTENTIMES CARDIO IS ENOUGH OF A STRETCH. STRETCH. YOU WANT TO STRETCH IN SMOOTH YOU WANT TO STRETCH IN SMOOTH MOVEMENTS. MOVEMENTS. DYNAMIC STRETCHING IS IMPORTANT. DYNAMIC STRETCHING IS IMPORTANT. HOLD THAT STRETCH FOR 30 TO 60 HOLD THAT STRETCH FOR 30 TO 60 SECONDS. SECONDS. STRETCHING SHOULD NOT BE STRETCHING SHOULD NOT BE PAINFUL. PAINFUL. YOU SHOULD FEEL STRETCH, BUT NOT YOU SHOULD FEEL STRETCH, BUT NOT PAIN. PAIN. >> Eva: YOU CAN HIT US