Heart rate monitors can really increase the effectiveness of your workout. But do you know what your target heart rate should be? There are five heart rate zones that relate to levels of physical activity. Your personal fitness goals will determine which zone you should be in for how long. Let's take a quick look at the five heart rate target zones.
The HEART HEALTHY ZONE is defined as 50-60% of your maximum heart rate. This zone is a comfortable and easy place to work out. Your breathing is just a little heavier than normal. The heart healthy zone is an excellent fat-burning zone. With relatively low demands for energy, your body gets most of the energy needed from converting fat.
The FITNESS ZONE starts to step up the intensity. At 60-70% of your maximum heart rate, this zone provides a more vigorous workout. Your breathing will be heavier, but you'll still be able to speak in short sentences. Your body continues to derive most of the needed energy by burning fat.
The AEROBIC ZONE is ideal for endurance training. It is defined by 70-80% of your maximum heart rate. Your breathing will be hard enough at this level to allow only quick phrases to be spoken. Energy demands are met by burning more carbohydrates than before. Roughly half of the body's needs are met by converting fat and the other half by burning carbs.
The ANAEROBIC-THRESHOLD ZONE approaches the point at which your body begins to create lactic acid. At 80-90% of your maximum heart rate, talking will be difficult and limited to only a few words at a time. Your body needs energy quickly and produces it by burning carbohydrates at a high rate.
The fifth and final zone is the RED-LINE ZONE. As you might expect, this is a zone meant only for brief bursts during interval training. Your heart will be beating at 90-100% of your maximum. Single words will be about all you can manage to get out. Calories burned per minute will go through the roof, and most of that energy will come from carbohydrates.
As you can see, by knowing what your heart rate is and keeping track of your zones, you can obtain the precise workout you desire.
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Excellent article with lots of useful details. My fitness program is made up mainly of high intense interval training. I find that I am most productive I exercise within the morning.
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