HEART RATE ZONES
WHAT ARE HEART RATE ZONES?
We all have a personal resting heart rate, ‘a minimum heart rate’, and a maximum heart rate. And between these values are different HR zones that correspond to training intensity and training benefit.
There are different ways to identify your heart rate zones calculation. One simple way is to define them as percentages of your maximum heart rate, and that’s what we’ll focus on in this introduction.
Heart rate zones are closely linked to your aerobic and anaerobic thresholds. Understanding this can really help when considering heart rate zones exercise, especially your heart rate zones for running or heart rate zone training for weight loss. But first, let’s look at what the different zones are.
Heart rate zones can be defined as percentages of your maximum heart rate.
Your maximum heart rate can be calculated by
Maximum Heart Rate=220-Age
FIVE HEART RATE ZONES
There are five different heart rate zones (1–5). This HR zones chart shows the level of intensity and percentage of Maximum Heart Rate used in each one.
| Zone | Intensity | Percentage of HRmax |
|---|---|---|
| Zone 1 | Very light | 50–60% |
| Zone 2 | Light | 60–70% |
| Zone 3 | Moderate | 70–80% |
| Zone 4 | Hard | 80–90% |
| Zone 5 | Maximum | 90–100% |
HEART RATE ZONE 1: 50-60% OF HRMAX VERY LIGHT
This is the very low intensity zone. Training at this intensity will boost your recovery and get you ready to train in the higher heart rate zones.
To train at this intensity, pick a form of exercise that allows you to easily control your heart rate, such as walking or cycling.
HEART RATE ZONE 2: 60-70% OF HRMAX LIGHT
Exercising in heart rate zone 2 feels light and you should be able to go on for a long time at this intensity.
This is the zone that improves your general endurance: your body will get better at oxidizing – burning – fat and your muscular fitness will increase along with your capillary density.
Training in heart rate zone 2 is an essential part of every exercise program. Keep at it and you’ll reap the benefits later.
HEART RATE ZONE 3: 70-80% OF HRMAX MODERATE
Working out in heart rate zone 3 is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. This is the zone in which that pesky lactic acid starts building up in your bloodstream.
Training in this HR zone will make moderate efforts easier and improve your efficiency.
HEART RATE ZONE 4: 80-90% OF HRMAX HARD
Heart rate zone 4 is where the going gets tough. You’ll be breathing hard and working aerobically.
If you train at this intensity, you’ll improve your speed endurance. Your body will get better at using carbohydrates for energy and you’ll be able to withstand higher levels of lactic acid in your blood for longer.
HEART RATE ZONE 5: 90-100% OF HRMAX MAXIMUM
Heart rate zone 5 is your maximal effort. Your heart and your blood and respiratory system will be working at their maximal capacity. Lactic acid will build up in your blood and after a few minutes you won’t be able to continue at this intensity.
If you’re just starting out or have only been training for some time, you probably won’t have to train at this intensity. If you’re a professional athlete, look into incorporating interval training into your training plan for peak performance.
YOUR HEART RATE ZONE CALCULATION
For your heart rate zone calculation, please visit the Polar site.
https://www.polar.com/blog/running-heart-rate-zones-basics/
Source: Polar Research
Polar science