When performing different fitness activities you will find that your heart rate will be at different zones depending on your intensity. Did you know that where your heart rate is will actually determine what results you will achieve? There are four different training heart rate zones and each are different.
General Health Zone
In order to reduce the chance of developing chronic diseases, it is recommended to perform some type of fitness activity at 50 to 60 percent of your maximum heart rate for 30 minutes. You need to aim to achieve this at least 3-4 times a week. Later, we will determine how to calculate your maximum heart rate and the zone heart rate calculations. Activities to put you in this range include walking, gardening, or easy cycling. Any low-intensity activities can get your heart rate where it needs to be for general health.
Weight Management
If you are looking to reduce your body fat and achieve weight loss, then you need to get your heart rate in the 60 to 70 percent zone of your maximum heart rate. Once again, you need to keep your body exercising for at least 30 minutes. For example, a decent-paced jog can keep you in this zone. There is no need to do fast running or any sprinting, as your heart rate is only still at 60 to 70 percent.
Aerobic Conditioning
If your goal is to improve your cardiovascular conditioning for better stamina and endurance, you should aim to put your heart rate in the 70 to 80 percent training heart rate range. If you are fairly fit already, then most likely you will need to be in this range to achieve weight loss. Remember, if you are new to training, you won't need to get your heart rate as high to achieve weight loss. This zone will probably require you to start running and maintain the pace for at least 30 minutes.
Advanced Conditioning
Are you training to get your body in top shape for maybe some type of sporting event such as a triathlon? Then you need to be pushing your body over the 80 percent maximum heart rate training zone. This workout zone is definitely for the extremely fit people as it's hard to keep your heart rate in this zone for an extended period of time due to the physical and mental demands.
How to Work Out Your Maximum Heart Rate
To calculate your maximum heart rate, use the formula below:
Maximum Heart Rate = 220 - Your Age
For example, if you are 24 years old, your maximum heart rate will be:
220 – 24 = 196 beats per minute (bpm).
If you wanted to achieve weight management, then you need to keep your body in the 60 to 70 percent zone of 196 beats per minute. This can be calculated as follows:
(60% - 70%) * (196 bpm)
Minimum heart rate range = 60% * 196 bpm = 117.6 bpm.
Maximum heart rate range = 70% * 196 bpm = 137.2 bpm.
Therefore, for an average 24-year-old who wants to perform weight management, they should keep their heart rate between 118 and 137 beats per minute (rounded bpm).
How to Measure Your Heart Rate
The final thing you must think about is how to measure your heart rate. If you are using a piece of fitness equipment, sometimes they may have handheld pulse sensors or a heart rate chest strap included. Handheld pulse sensors are only around 80 percent accurate, whereas a heart rate chest strap provides about 99 percent accuracy. This is very important because if you want to measure your heart rate accurately, you are going to need a chest strap to get the best results possible.
One of the best heart rate monitoring companies is Polar, which makes heart rate watches that use the chest strap to transmit your heart rate. You will need a portable watch if you decide to exercise without equipment that caters to your heart rate.
Why Heart Rate Training Matters
Training with heart rate zones allows you to tailor your workouts to specific goals, whether that’s improving overall health, losing weight, or preparing for advanced athletic events. It ensures you are working at the optimal intensity for your fitness level, helping you achieve results more effectively. Additionally, tracking your heart rate helps prevent overtraining and ensures you are not underperforming, maximizing the benefits of your fitness regime.
Important:
Start measuring your heart rate today and achieve better results. By understanding your training heart rate zones and monitoring your progress, you can fine-tune your workouts to meet your fitness goals. Whether you are aiming for weight management, general health, or advanced athletic performance, heart rate training is a proven and effective method to maximize your efforts.
About The Author: Michael Ward is the business owner of Australia's leading fitness equipment store called Unbeatablefitness.com.au.
