If you've ever noticed your fitness tracker prompting you to hit your "target exercise heart rate zones" during a workout, you might have been left wondering what that means and how to achieve it. Don't worry, though. We're here to dispel the confusion around exercise heart rate zones and guide you on how to utilize them according to your fitness objectives.
Grasping the Concept of ‘Exercise Heart Rate Zones’
Your Maximum Heart Rate (MHR) is the peak number of heartbeats your heart can achieve per minute during strenuous activity. Exercise Heart Rate Zones are calculated based on this MHR and are categorized into percentages of this maximum heart rate. There are primarily three exercise heart rate zones, each with its unique characteristics and benefits.
The "Lower-Intensity Heart Rate Zone" is when your heart rate is between 50 to 60 percent of your MHR. As your heart rate is significantly below its maximum, you can maintain this zone for extended periods without fatigue. This zone is perfect for endurance training and is especially beneficial for those focusing on fat loss. In this zone, about 85 percent of the calories you burn are from fat.
The "Moderate Heart Rate Zone" is when you're exercising at 60 to 70 percent of your maximum heart rate. In this zone, 65 percent of the calories burned are from fat, offering a balance between fat burning and overall calorie expenditure.
Finally, when your heart rate reaches 70 to 80 percent of your MHR, you're in the "Aerobic Heart Rate Zone". This zone is only sustainable for short periods due to the high heart activity, and fatigue sets in faster than in other zones. In this zone, 45 percent of the calories burned are from fat, making it less suitable for those aiming for rapid fat loss.
Choosing the Right Heart Rate Zone for Your Workout
In the lower-intensity zone, your body consumes a significant amount of oxygen, which leads to higher fat-oxidation rates and a larger portion of calories burned from fat. However, in the aerobic zones, the body doesn't have enough oxygen to oxidize fat for energy and instead relies on breaking down carbohydrates.
Fats are a durable energy source, crucial for extended workouts. In contrast, carbohydrates don't provide lasting energy, causing faster exhaustion during aerobic zone workouts. Therefore, the exercise heart rate zone you choose should align with your fitness objectives. If you're new to exercise, start with lower-intensity heart rate zone workouts to build stamina and increase endurance. As your fitness improves, you can transition to higher-intensity workouts in higher heart rate zones.
Calculating Your Target Heart Rate Zone
The first step in designing a workout routine based on exercise heart rate zones is determining your Maximum Heart Rate (MHR). To calculate your MHR, subtract your age from 220. For instance, if you're 28 years old, your average MHR would be 220-28 = 192bpm.
Once you know your MHR, you can calculate the heart rate percentage required for each exercise heart rate zone (50-60 percent for lower-intensity, 60-70 percent for moderate, and 70-80 percent for aerobic). Multiply this percentage by your MHR to determine the number of heartbeats per minute you should aim for during your workout.
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In conclusion, understanding exercise heart rate zones offers valuable insights into how hard your heart needs to work during different exercise routines. It also helps identify the type of fuel (fat or carbohydrates) our body uses during a workout, guiding us in choosing the right exercise heart rate zone to align with our fitness goals.