A direct correlation exists between your heart rate and your exercise intensity, according to the American College of Sports Medicine. You need to exercise at a moderate to vigorous level in order to improve health and performance or lose weight. Rating your perceived exertion is one alternative, but training in your heart rate training zones is more accurate.
Heart Rate Training Zones
Heart rate training zones are ranges calculated from your maximum heart rate. Maximum heart rate (MHR) is the absolute most times your heart beats per minute. The easiest zone, zone 1 is a heart healthy zone and ranges from about 50 to 60 percent of your MHR. Zone 2 is a little more challenging and ranges from 60 to 70 percent MHR. Zone 3 is aerobic and ranges from 70 to 80 percent MHR. Zone 4 is a threshold zone and is very challenging. It ranges from 80 to 90 percent. The highest zone and one only trained athletes should use carefully is zone 5. This is 90 to 100 percent MHR and is a level of exertion that you cannot sustain for long periods of time.
Benefits
The benefits of zone training go beyond lowering your risk of disease. If you are trying to lose weight, you can potentially burn more calories as there is a direct correlation between intensity and calories burned. This can also aid in weight maintenance. For endurance athletes, zone training can help prevent over- or under-training. It can also help in determining a pace for race day.
Estimating Heart Rate Training Zones
A maximum aerobic capacity test to determine your MHR is very difficult to perform and requires specialized equipment so most people use a calculation to estimate their MHR and corresponding zones. The Karvonen Method is a simple calculation that uses your age and resting heart rate (RHR). Subtract your age from 220 for your MHR. Subtract your RHR from your MHR for your heart rate reserve (HRR). Multiply your HRR by 50 percent and add back in your RHR. Repeat this for 60, 70, 80 and 90 percent to determine your zones.
Sport Specific Tests
The Karvonen Method is an estimate of your training zones. If you are a competitive athlete you will need something that is more accurate for your sport. Field tests are designed to push your body up to near maximum in a specific activity for a more accurate estimate of your training zones. Specialized versions exist for cycling, running and even swimming. Field tests are not recommended for beginners, and you should obtain clearance from your doctor before attempting any fitness test.
Heart Rate Monitors
You can monitor your heart rate throughout your cardiovascular training session by taking your pulse at your wrist or neck, but this is not always a feasible option. A heart rate monitor can be purchased at most sporting goods stores and is worn during exercise. A watch on your wrist will display your heart rate throughout your exercise session.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "The Heart Rate Monitor Workbook for Indoor Cyclists"; Sally Edwards and Sally Reed; 2001
- Marathon Guide: Heart Rate Monitor Training
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- Beginner Triathlete: Lactate Threshold Heart-Rate Zone Testing Protocol
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