| Heart rate zones |
rate and resting heart rate and taking the corresponding percentages.
Calculating your resting heart rate: This will be the easiest training you can do! Find a nice, quiet
place to lay down and relax for 20 minutes. Try not to listen to music, watch TV, get interrupted, etc. in
order to get the most accurate reading. Next, position a clock or watch so you can see it while lying
down. After 20 minutes, check your pulse while still laying down. The simplest method is count the
number of beats in 10 seconds then multiply by 6. This is your resting heart rate. For example, my
resting heart rate is 54 beats per minute. I would count 9 beats in 10 seconds then multiply by 6.
If you have a heart rate monitor, which is the preferred method, make sure and put it on before you lie
down. After 20 minutes, notate the lowest value you see. Some advanced monitors have a resting If
you have a heart rate monitor, which is the preferred method, make sure and put it on before you lie
heart rate function that you can also use.
As you exercise, you will notice your resting heart rate will go down over time so you need to re-evaluate
your resting heart rate every month.
Calculate your Max heart rate: The old stand-by method is to take 220 minus your age. This will get
you close but it will vary based on fitness level. For the purpose of the exercise below, this will work just
fine.
Zones:
Recovery or Fat Burning Zone: 60% - 70% of your Max Heart Rate
This is where you will develop basic endurance and aerobic capacity. This is where you want to spend
your time if you have a few unwanted pounds to lose, not at an all out pace. This is also where you
want to spend your easier, recovery workouts. Training in this zone will actually re-energize your
muscles and replenish glycogen stores which was expended at faster paces work outs.
Aerobic Zone: 70% - 80% of your Max Heart Rate
This is where you will develop your cardiovascular system. The body's ability move oxygen to the and
take carbon dioxide away from the muscles can be developed and improved by training in this zone. As
you become more fit, you can perform some of your longer training runs in this zone. You will get the
benefit of some fat burning as well as improved cardiovascular capacity.
Anaerobic Zone: 80% - 90% of your Max heart Rate
Training while in this zone will develop your lactic acid system and determine your anaerobic threshold.
This zone switches from burning fat as energy to burning glycogen for energy. The by-product of
burning glycogen is lactic acid which can cause cramping and muscle fatigue. There is a point at which
the body can no longer remove this lactic acid from the muscles. This happens at a different rate for
everyone and is accompanied by an increased heart rate and slower pace. This point is your anaerobic
threshold or POD.
VO2 Max or Redline Zone: 90% to 100% of your Max Heart Rate
Training at this level can only be completed for short amounts of time. You will effectively be training for
speed and not for endurance. This must be reserved for interval training where short, quick efforts of 1
to 5 minutes. Only the very fit can train effectively in this zone.
Zone Calculation:
Subtract your resting heart rate from your max heart rate to get your working heart rate. Then, multiply by
the percentage ranges to find where your zones are:
For example: Max heart Rate: 180
Resting Heart Rate: 60
Working Heart Rate = 180 - 60 or 120
Aerobic Zone begins at 70% of 120 or 84 + 60 (resting heart rate) or 144 beats per minute
Calculating your resting heart rate: This will be the easiest training you can do! Find a nice, quiet
place to lay down and relax for 20 minutes. Try not to listen to music, watch TV, get interrupted, etc. in
order to get the most accurate reading. Next, position a clock or watch so you can see it while lying
down. After 20 minutes, check your pulse while still laying down. The simplest method is count the
number of beats in 10 seconds then multiply by 6. This is your resting heart rate. For example, my
resting heart rate is 54 beats per minute. I would count 9 beats in 10 seconds then multiply by 6.
If you have a heart rate monitor, which is the preferred method, make sure and put it on before you lie
down. After 20 minutes, notate the lowest value you see. Some advanced monitors have a resting If
you have a heart rate monitor, which is the preferred method, make sure and put it on before you lie
heart rate function that you can also use.
As you exercise, you will notice your resting heart rate will go down over time so you need to re-evaluate
your resting heart rate every month.
Calculate your Max heart rate: The old stand-by method is to take 220 minus your age. This will get
you close but it will vary based on fitness level. For the purpose of the exercise below, this will work just
fine.
Zones:
Recovery or Fat Burning Zone: 60% - 70% of your Max Heart Rate
This is where you will develop basic endurance and aerobic capacity. This is where you want to spend
your time if you have a few unwanted pounds to lose, not at an all out pace. This is also where you
want to spend your easier, recovery workouts. Training in this zone will actually re-energize your
muscles and replenish glycogen stores which was expended at faster paces work outs.
Aerobic Zone: 70% - 80% of your Max Heart Rate
This is where you will develop your cardiovascular system. The body's ability move oxygen to the and
take carbon dioxide away from the muscles can be developed and improved by training in this zone. As
you become more fit, you can perform some of your longer training runs in this zone. You will get the
benefit of some fat burning as well as improved cardiovascular capacity.
Anaerobic Zone: 80% - 90% of your Max heart Rate
Training while in this zone will develop your lactic acid system and determine your anaerobic threshold.
This zone switches from burning fat as energy to burning glycogen for energy. The by-product of
burning glycogen is lactic acid which can cause cramping and muscle fatigue. There is a point at which
the body can no longer remove this lactic acid from the muscles. This happens at a different rate for
everyone and is accompanied by an increased heart rate and slower pace. This point is your anaerobic
threshold or POD.
VO2 Max or Redline Zone: 90% to 100% of your Max Heart Rate
Training at this level can only be completed for short amounts of time. You will effectively be training for
speed and not for endurance. This must be reserved for interval training where short, quick efforts of 1
to 5 minutes. Only the very fit can train effectively in this zone.
Zone Calculation:
Subtract your resting heart rate from your max heart rate to get your working heart rate. Then, multiply by
the percentage ranges to find where your zones are:
For example: Max heart Rate: 180
Resting Heart Rate: 60
Working Heart Rate = 180 - 60 or 120
Aerobic Zone begins at 70% of 120 or 84 + 60 (resting heart rate) or 144 beats per minute
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