Exercises such as running, cycling and swimming help people manage weight, improve physical fitness and lower the risk of heart disease and other health conditions. The heart rate zone you should work out in depends on your current level of physical fitness and on your exercise goals. For example, you work out differently when you are training to run a marathon than when you simply want to lose a few pounds.
Definition
A heart rate zone is a range of heart beats per minute. Heart rate zones, also called target heart rates, are defined as percentages of your maximum heart rate or MHR. If you don't know your MHR, you can estimate it by subtracting your age in years from 226 if you are a woman, or 220 for males. Suppose you want a heart rate zone of 60 to 70 percent of a MHR of 190. This works out to 114 to 133 heartbeats per minute.
Starting Out
When you begin a program of regular exercise you should take it slowly at first. If you are in poor physical condition, MayoClinic.com suggests you keep your heart rate at 40 to 50 percent MHR. If you are in fair shape, 50 to 60 percent is appropriate. A good rule of thumb is not to work out so hard you cannot talk normally as you exercise. After a few weeks you'll be able to move up to more intense exercise levels. However, it's a good idea to start your workouts with a few minutes in the 50- to 60-percent MHR range to warm up.
Fitness and Weight Control
For basic physical fitness and losing weight, you need a target heart rate of 60 to 70 percent of your MHR. You will improve your muscle tone and cardiovascular fitness. This is sometimes called the "fat burning zone" because your body gets about 85 percent of its energy from fat, making this excellent exercise intensity level for losing weight.
Endurance
Moving up to a heart rate of 70 to 80 percent of your MHR has several benefits. You increase your stamina and cardiovascular fitness. This is the heart rate zone amateur and professional athletes typically use to train for long races such as marathons. You burn more calories at this level of intensity. However, fewer of these calories will come from burning fat.
High Performance
Pushing your heart rate beyond 80 percent of your MHR puts you in the anaerobic zone. At this level, your level of effort begins to outpace your body's ability to absorb oxygen. This is appropriate for further improving your level of cardiovascular fitness and stamina. As you move further into the anaerobic zone, you will be able to sustain this intensity for only a short time. You should be in excellent physical condition before attempting training of this intensity.
Member Comments