Heart rate is an accurate measure of how hard the body is working and the intensity of the physical activity. The target heart rate zones are designed to provide a guideline for increasing physical fitness and getting healthy. The American Heart Association has also found that sustaining a physical activity which raises the pulse into the target heart rate zones for a length of time is key to losing weight.
Find Target Heart Rate
The average target heart rate zone is between 50 and 85 percent of the maximum heart rate. In order to estimate the maximum heart rate, subtract your age in years from 220. Using this number it is then possible to determine the heart rate zone, by deciding at what percent of the maximum heart rate to exercise. It is recommended that beginners start at the lower end of their target heart rate zone and push themselves harder as their fitness levels increase.
Target Heart Rate Zones
The target heart rate zone includes a wide range of physical intensity. This is why the target heart rate has been broken down into four different zones. The first zone is 50 to 60 percent of the maximum heart rate and beneficial for maintaining health but not for losing weight. The second and third zones span the 60th to 80th percentiles of maximum heart rate and are useful for managing body weight and improving cardiovascular endurance. The fourth zone pushes the heart rate up to 85 percent of the maximum heart rate and should only be used for advanced conditioning.
Target Heart Rate Zone 2
Finding a pace that can be sustained is key to burning and losing weight. For those who want to lose weight and are just beginning an exercise routine, raising the pulse to the 60 to 70 percent range of the maximum heart rate is an ideal starting point. This moderate increase in pulse should allow the exerciser to maintain a steady pace long enough to burn a substantial number of calories without putting too much strain on the body.
Target Heart Rate Zone 3
As an exerciser gets fitter and more comfortable maintaining the second zone for longer periods of time, he should consider pushing his heart rate into the third zone. Representing a more vigorous level of physical activity, this zone maintains a pulse between 70 and 80 percent of the maximum heart rate. However, despite the increase in pulse, an exerciser should be able to establish a steady pace that does not over-exert the body, making the third target heart zone useful for increasing stamina and burning calories.
Measuring Heart Rate
An awareness of heart rate can serve as a guideline for workout intensity. This can prevent under- and over-training. Under-training is training below the target heart rate zone, making it more difficult to lose weight. Over-training can also decrease the likelihood of losing weight and lead to injury as exercisers push themselves past a sustainable pace. A heart rate monitor is the most accurate and effective way to measure heart rate, since it does not require stopping a workout to measure pulse.
Member Comments