The American College of Sports Medicine recommends training between 55 and 90 percent of your maximum heart rate to see the health and fitness benefits associated with cardiovascular exercise. This wide range can be broken down into four distinct training zones; being able to calculate your cardio heart rate properly will ensure you are working out at the correct intensity and getting the maximum benefits from your workout. Consult your doctor before beginning any new exercise regimen, and if you have questions about your heart rate.
The Four Training Zones
The first of the four training zones is the moderate aerobic zone, which starts at 50 percent of your maximum heart rate and ends at 60 percent. You can exercise comfortably within this zone for long periods without breaking a sweat or suffering an injury. It is ideal for those who are unfit or new to exercise.
Working out at 60 to 70 percent of your maximum heart rate, meanwhile, brings you into the weight-management zone. You will be able to exercise comfortably at a moderate intensity for long periods while burning fat. You should work out in this zone if your aim is to lose or maintain your weight.
You reach the cardio training zone between 70 and 80 percent of your maximum heart rate.
Finally, if you work out at between 80 to 90 percent of your maximum heart rate, you will be in the peak performance zone. This is typically only recommended for very fit individuals who are training for a competition or other event.
Cardio Training Zone
If you want to improve your cardiovascular fitness, you should train within the cardio training, or aerobic fitness, zone. When you work out in this zone, you should feel challenged by the intensity of your activity. As you become fitter, you will notice your body becoming used to the level of intensity, and your workouts will seem easier. To keep improving your fitness, increase the intensity as and when your body needs it.
Calculating Your Cardio Heart Rate
Before you calculate your cardio heart rate training zone, you must find your maximum heart rate in beats per minute. This figure is 220 minus your age. For example, if you are 25 years old, your maximum heart rate is 195. You then calculate the training zone percentages using your maximum heart rate. For the cardio training zone, multiply your maximum heart rate by .70 and .80 to find the bottom and top end of the range, respectively; for the 25-year-old, this would be a range of 137 to 256 beats per minute. Aim to keep your heart rate between these two figures while you train.
Monitoring Your Heart Rate
You can measure your heart rate manually by taking your pulse; however, it is typically easier to wear a heart rate monitor. Many cardio exercise machines in gyms have a built-in heart rate monitor; many sporting-goods stores sell heart rate monitors if you prefer to have you own, particularly if you tend to exercise outside a gym setting.
References
- "Exercise and Fitness Knowledge Handbook"; YMCA Publications; 2004
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