Learning how your heart rate affects your body can make the difference between frustration from lack of results and fulfillment from reaching your goals. The aerobic and anaerobic training zones use two different energy sources to fuel your body. Your heart rate determines which energy system activates for energy consumption. Understanding these heart rate zones increases your chance of reaching your fitness goals.
Aerobic Training Zone
Aerobic exercise refers to any activity that works larger muscle groups over extended periods of time that elevates your heart rate. Elevating your heart at a range of 50 to 80 percent of your maximum heart rate defines the aerobic training zone. Your body primarily uses your fat stores for energy during aerobic activities.
Anaerobic Training Zone
Anaerobic training involves intense exercise that raises your heart rate to maximum levels. A heart rate range of 80 to 90 percent of your maximum heart rate defines the anaerobic zone. Anaerobic training uses glycogen or carbohydrates to power muscles during this brief and intense activity.
Muscle Burning Myth
The last fuel source that the body uses for energy is protein or muscle. It is not true that your body burns muscle mass during higher heart rate ranges. Muscle burning only occurs during severe calorie restriction. You should consume a diet rich in carbohydrates, fats and proteins to prevent your body from using lean muscle for energy.
Calculate Heart Rate Range
Determine your aerobic heart rate training zone by first subtracting your age from 220 to determine you maximum heart rate. Next take your MHR and multiply by .5, which gives you the lower limit of the aerobic zone. Calculate your aerobic upper limit by multiplying your MHR by .85. To determine your anaerobic zone repeat this process and use .80 for the anaerobic lower limit and .90 for the upper level. Monitor your heart rate during exercise to determine which zone you are working in.
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