Heart Rate Training Zones.

Heart rate zones or heart zones are expressed as a percentage of your maximum heart rate  and they indicate the intensity of the exercise which is ideal for your body for optimal benefit. Training in the right heart rate zone optimally develops your endurance and aerobic capacity.

(Endurance is stamina and endurance training is exercising to increase your stamina which is done with aerobic exercises. Aerobic exercises, again are low intensity exercises that can be performed for extended periods of time. eg walking, jogging, swimming, cycling.

Aerobic capacity is the highest amount of oxygen that can be used by your body during intense exercise and indicates the functional capacity of your heart and lungs).

Heart Rate Zone.

Each heart rate zone has a benefit to suit a particular physiology of the person. A particular heart zone may suit your current body fitness and you have to train in that heart zone for maximum benefit. Each heart rate zone gives different benefits. As your fitness improves, you move on the next level heart rate zone. The key, therefore, to make progress in your fitness is to train in the correct heart training zone.

Why Train in Your Correct Heart Rate Zone.

Calculating your correct heart rate zone for training helps to achieve your target heart rate, which is the heart rate at which your heart and lungs get maximum benefit during your exercise. Training in the target heart rate zone that is right for you, therefore helps you to get the maximum benefit from your physical training.

How To Calculate Your Heart Rate Zone.

Heart rate zones are based on the percentages of one of the following.

• Lactate threshold. Lactate threshold or the anaerobic threshold is the limit at which your body can no longer get rid of lactic acid accumulating in the blood during exercise and it starts getting accumulating in the blood. Lactic threshold is measured by doing a blood test while exercising on a treadmill or a stationary bicycle.

• VO2 max. Vo2 max is the maximum amount of oxygen that can be used by the body during intense or maximal exercise. VO2 max is genetically determined but can be increased by exercise. It is measured in a sports performance lab.
• Maximum heart rate. Maximum heart rate is the highest heart rate that a person can achieve while staying within safe limits and without causing any harm to the heart and lungs. You could read maximum heart rate to know the various ways, how it is calculated.

Most fitness experts advise training at 55% to 85% of your maximum heart rate to get the best benefits. The easiest way to calculate maximum heart rate is by using the formula : 220 minus age. Multiply this resulting number by 55% (or .55) and then by 85% (or .85) and keep your heart rate within this range during exercise.

Here is an example:

• If you are of age 40 years, your Max HR will be 220 minus age = 180 bpm (beats per min.)
• 55% of 180 = 99 bpm
• 85% of 180 = 153 bpm.

While exercising, therefore your heart rate should be above 99 bpm but should not exceed 153 bpm. A heart rate somewhere in the middle of 99 and 153 will be best for optimal benefit.

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Related posts:

1. Target Heart Rate – A Good Training Tool.
2. What is Maximum Heart Rate.
3. Heart Rate.
4. Healthy Heart Rate.
5. Heart Rate Reserve.
6. What is Recovery Heart Rate.
7. Are Heart Rate and Blood Pressure Linked.
8. What is Resting Heart Rate.