Heart Rate and Training Zones
Is your workout really targeting your goal? Do you want to lose fat or are you
trying to build endurance? Here are some basic guidelines….
A heart rate monitor is a valuable tool when exercising. With it you can determine
whether or not you are training in the correct zone.
1) First, here are the training zones:
a. Healthy Heart Zone (Warm up): 50-60% of Maximum Heart Rate. The
easiest zone and probably the best zone for people just starting a
fitness program. It can also be used as a warm up for more serious
training. This zone has been shown to help decrease body fat, blood
pressure and cholesterol. It also helps to decrease the risk of
degenerative diseases and has a low risk of injury. 85% of calories
burned in this zone are fats.
b. Fitness Zone (Fat Burning): 60-70% of Maximum Heart Rate. This
zone provides the same benefits as the Healthy Heart Zone but is
more intense and burns more total calories. The percent of fat
calories burned is still 85%
c. Aerobic Zone (Endurance Training): 70-80% of Maximum Heart Rate.
This zone will improve your cardiovascular and respiratory systems
and increase the size and strength of your heart. This is the preferred
zone if you are training for an event. More calories are burned but
only 50% are from fat.
d. Anaerobic Zone (Performance Training): 80-90% of Maximum Heart
Rate. Benefits of this zone include an improved VO2 maximum (the
highest amount of oxygen one can consume during exercise) and
thus an improved cardiorespiratory system. In addition, you’ll
experience a higher lactate tolerance ability which means your
endurance will improve and you’ll be able to fight fatigue better. This
is a high intensity zone burning more calories with only 15% from fat.
e. Red Line (Maximum Effort) 90-100% of Maximum Heart Rate. This
zone burns the most calories but is extremely intense. Most people
can only stay in this zone for short periods of time. You should only
train in this zone if you are in very good shape and have been cleared
by a physician.
2) How to determine your target training zone heart rate.
a. Determine your Resting Heart Rate by taking your pulse 3 mornings
in a row and dividing by 3.
b. 220 – your age = Maximum Heart Rate.
c. Maximum Heart Rate – Resting Heart Rate = Heart Rate Reserve
d. Heart Rate Reserve x (whichever training zone you want%) = training
range %
e. Training range % + (resting heart rate) = your target training zone
heart rate in beats per minute.
f. Example: Jane is 45 years old and wants to train at 70% of her
Maximum Heart Rate which is the high end of the Fitness Zone.
i. Jane determines her Resting Heart Rate is 65
ii. 220 – 45 (her age) = 175 (Jane’s Maximum Heart Rate)
iii. 175 – 65 = 110 (Jane’s Heart Rate Reserve)
iv. 110 x 70% = 77 (70% training range)
v. 77 + 65 = 142 target training zone heart rate in beats per
minute.
vi. So Jane’s target training zone, in beats per minute is 142.
Maintaining her heart rate at this level will put her in the
Fitness Zone.
3) How long should I exercise for? This depends on what you are trying to
accomplish. Optimally, to lose weight, you should work out 4-5 days each
week, 30-45 minutes each time.
Please let me know if you have any questions!