What advantages gives us the understanding our heart rate zones? What is a maximum heart rate? A target heart rate? Or a resting heart rate? Being aware of your personal target heart rate zones allows for getting the most benefit from your workout, doesn’t it sound awesome? Target rate is like your fitness goal when you’re exercising as effectively as possible without overdoing at the same time.
Key target zones are usually determined depending on the type of workout:
- Zone 0 – about 50-60 % of maximum heart rate – required while warming up
- Zone 1 – 60-70% of maximum heart rate – perfect for weight loss or endurance training
- Zone 2 – 70-80% of maximum heart rate – working on cardiovascular fitness
- Zone 3 – over 80% of maximum heart rate – for active cardio, interval workouts, professional preparing for various competitions, and so on
So, as you can see, the heart rate training is based on training at intensity zones, and the main issue here is to calculate the right intensity individually as it’s essential for the result you’re aiming for.
MEASURE & CALCULATE ALL “UNKNOWN QUANTITIES”
- Morning Resting Heart Rate (MRHR)
Measure the resting heart rate 3 days in a row (in the morning). Sum up them and divide by three: (M1 + M2 + M3)/3.
Example: My resting heart rates are M1 = 56, M2 = 54, M3 = 55
Following the formula: (56+54+55) / 3 = 55, my MRHR = 55 bpm.
- Maximum Heart Rate (HRmax)
The estimated maximum heart rate is the highest number of beats your heart can reach during 1 minute at its maximum capacity. Be careful not to over- or underestimate it, as in the first case your heart rate during the training will be higher than it should be, in the second – your workout won’t be intensive enough.
You can find out your HRmax in 2 ways:
- According to the formula:
HRmax = 220 – age.
Example: My age is 25 years old. My HRmax = 220 – 25 = 195 bpm.
- Do the special test:
Such tests are usually done by a cardiologist, that’s why they’re the most accurate and reliable. You can also do a field test with your friend or someone else – all you need is to warm up, as usual, do a very intensive cardio to make your heart work to its limit, and then measure your HRmax (a number of beats per minute).
CALCULATE YOUR TARGET HEART RATE ZONES
- Age-Based Formula
Zone 0: from HRmax*0.5 to HRmax*0.6
Zone 1: from HRmax*0.6 to HRmax*0.7
Zone 2: from HRmax*0.7 to HRmax*0.8
Zone 3: over HRmax*0.8
Example:
My HRmax = 195.
Zone 0: from 195*0.5 to 195*0.6 = 97.5 – 117 bpm
Zone 1: from 195*0.6 to 195*0.7 = 117 – 136.5 bpm
Zone 2: from 195*0.7 to 195*0.8 = 136.5 – 156 bpm
Zone 3: over 195*0.8 = over 156 bpm
- Age + Fitness Level-Based Formula
Unlike the clear age formula, this one is more personalized, it’s meant for more proficient sportsmen.
Zone 0: from (HRmax – MRHR)*0.5 + MRHR to (HRmax – MRHR)*0.6 + MRHR
Zone 1: from (HRmax – MRHR)*0.6 + MRHR to (HRmax – MRHR)*0.7 + MRHR
Zone 2: from (HRmax – MRHR)*0.7 + MRHR to (HRmax – MRHR)*0.8 + MRHR
Zone 3: over (HRmax – MRHR)*0.8 + MRHR
Example:
My MRHR = 55, my HRmax = 195.
Zone 0: from (195 – 55)*0.5 + 55 to (195 – 55)*0.6 + 55 = 125 – 139 bpm
Zone 1: from (195 – 55)*0.6 + 55 to (195 – 55)*0.7 + 55 = 139 – 153 bpm
Zone 2: from (195 – 55)*0.7 + 55 to (195 – 55)*0.8 + 55 = 153 – 167 bpm
Zone 3: over (195 – 55)*0.8 + 55 = over 167 bpm
SO…WHAT TO DO NOW?
When you know your target heart rate zones, all you need is to check regularly if you’re in the required limits. That’s not difficult: when exercising, suddenly stop and check your pulse, if the number of beats per minute is in line with your calculated target heart rate zone, you’re on the right track. But if it’s higher or lower, slow down or work harder accordingly.
Don’t neglect these easy formulas and you’ll do your best at the gym, taking your training up to the next level.
Written by Francesca Russo http://thecrossfitshoes.com/