Running is a popular cardiovascular activity. It burns calories, improves your heart and lung function and lowers your risk for chronic diseases. It can also feel challenging. One of the reasons running feels challenging is the wide range of possible intensity. From a slow jog to a fast sprint, it can be difficult to determine the appropriate intensity for your best performance. Knowing about heart rate zones can make choosing your intensity easier and your runs more pleasurable.
What Is a Heart Rate Zone?
Heart rate refers to the amount of times per minute your heart is beating at any given time. Nurses often take your resting heart rate as part of a routine doctor appointment. As your activity level increases, so does your heart rate. Your resting heart rate might be around 60 beats per minute, while five minutes of jogging increases it to 130 bpm. Your resting heart rate is an important number to know, both as an indicator of general health and in determining your heart rate zones for running. You can get your resting heart rate by taking your pulse in a seated position.
Heart Rate Zones
Heart rate zones refer to different levels of exercise intensity based on the percentage of maximal heart rates. Your heart cannot be expected to function at 100 percent, even during intense exercise, so different zones of intensity are calculated based on that capacity. These are as follows: 50 percent or lower is very light; 50 to 63 percent is light; 64 to 76 percent is moderate; 77 to 93 percent is hard; 94 percent or greater is very hard.
Calculating Your Heart Rate Zones
To calculate your heart rate in various zones, you must do some simple math. First, calculate your maximal heart rate. Subtract your age from 220 to find your maximum heart rate (220 - your age = maximum heart rate). Next, multiply your maximum heart rate by the previously stated exercise intensities. For example, let's say you are 40 years old, so 220 - 40 = 180 maximum heart rate. As stated above, 64 to 76 percent is the moderate exercise zone. Therefore, 180 maximum heart rate x 64 percent = 115.2 bpm; 180 x 76 percent = 136.8 bpm. Consequently, your heart rate zone for moderate running is between 115.2 and 136.8 bpm.
Heart Rate Reserve
There is an alternative formula for determining heart rate zones and maximal heart rate based on the Karvonen formula. This formula takes your resting heart rate into account, which may lead to greater accuracy. The formula is as follows: (Maximum heart rate - resting heart rate) x desired intensity + resting heart rate = training heart rate. For example, let's assume a 40-year-old with a resting heart rate of 60 bpm and a maximum heart rate of 180 (220 - age). Therefore, (180 bpm - 60 bpm) x 64 percent intensity + 60 bpm = 136.8 bpm.
Using Your Heart Rate for Running
Now that you know how to calculate your heart rate for various running intensities, it is important to know how to use that information to maximize your performance. Interval training is a good way to improve your overall fitness. Beginners should aim to do bouts of two to 15 minutes of running at a 60- to 80-percent intensity. Absolute beginners can try two to three minutes of running at a 60- to 80-percent capacity with two to three minutes of rest between intervals, for a total workout time of 20 to 30 minutes. Higher-intensity intervals for intermediate to advanced runners should be between five and 15 minutes in length at a 70- to 90-percent capacity.
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