What are HR zones?
First, what does HR stand for: Heart Rate. Now that we know that, let’s talk about the heart rate zone and what it means. I am sure most of us while working out, going up the stair, or even while walking the dog sometimes feel an elevated heart rate. So, climb 3 flights of stairs and it might be beating pretty fast and you might feel as if it is coming out of your chest.
This is where the “ZONES ” come into play, as they can give us a better understanding of our cardio fitness levels and how effective our bodies use the oxygen. This should shed some light and even amp up any fitness routine.
So, think of Heart Rate zones as an indication of how hard your heart is pumping the blood throughout your body while trying to keep up with what you are doing. Nowadays, we all have smart watches that tell us EVERYTHING. Having smart watches gives us the 1up edge to tracking HR, Fitness, and even stress levels depending on the brand. However, you don’t need your watch or fitness tracker to figure out your HR zones. Instead, you just need a timer and 60 secs.
How to Measure Your Resting Heart Rate
- Let’s start out by getting our RHR (Resting Heart Rate) which you will want to do first thing when you wake up in morning.
- Make sure you are seated while taking your pulse. Now with take your index and middle fingers and place them on the inside of your wrist (below your thumb).
- Next you will use a timer set for 60 secs and count every beat you feel until the timer is finished.
- Write this down and this is your RHR. Normally 70, but can be lower depending on cardio fitness and age.
How to Calculate Your Maximum Heart Rate
Heart rate zones are a percentage of your maximum heart rate. The simplest way to find your MAX HR is to calculate using the 220 – your age = max heart rate.
Exercise experts have turned to the Karvonen formula (Maximum heart rate – resting heart rate] x % intensity) + resting heart rate = training zone. Example: 186MHR-52RHR x 50% + 52RHR = 119 ZONE 1 (we will get to more later).
Now that we got the math portion out of the way let’s now go over the ZONES!
There are five heart rate zones, ranging from zone 1 to zone 5.
Intensity % of HR Fuel source
Zone 1 Warm up and recovery easy Moderate-low 50% to 60% Fat
Zone 2 Fat Burn Moderate 60% to 70% Fat
Zone 3 Aerobic, endurance Moderate-high 70% to 80% Fat, carbs and protein
Zone 4 Anaerobic Lactate threshold, hard High 80% to 90% Carbs and protein
Zone 5 V02 max, peak, maximum. Very High 90% to 100% Carbs and protein
Does the average person need to know these?
The average exerciser can normally understand their body’s cues. So if they can talk or have a conversation with no issues, then their HR is elevated enough. Not everyone needs to know but it can absolutely take your workouts to the next level. Some people even feel more motivated when they know what zone they are in. These can even give you an idea of what kind of training you are doing. I suggest that everyone give it a try to see how it works. Who knows, you might even start getting motivated by it.
WHAT’S YOUR ZONE?
Cleveland Clinic. (2024, June 27). How to calculate heart rate zones. https://health.clevelandclinic.org/exercise-heart-rate-zones-explained
