Heart Rate Training

What is heart rate training? In very simple words, there are 5 heart rate zones in your body and we will explain them later on in this article. When you use your heart rate zones to monitor the intensity of your workout, it is known as heart rate training.

Okay, now what are heart rate zones? Hear rate zones are calculated by taking into account Maximum Heart Rate (MHR) and Resting Heart Rate (RHR). As mentioned before there are 5 heart rate zones.

Zone 1 – The Healthy Heart Zone (50-60% of your MHR)

Zone 1 is considered to be the safest zone which you can achieve by walking briskly. This is also the zone you are in when warming up and cooling down. Exercise in this zone, and you will become healthier. Your heart will become stronger and you will reduce cholesterol, body fat, and blood pressure. However, there is no increase in your strength and endurance at this stage of heart rate training.

Zone 2 – The Temperate Zone (60% to 70% of your MHR)                 

This zone can be reached by doing some slow jogging. It’s also known as the “fat burning zone,” since 85% of the total calories you burn are fat calories.

Zone 3 – The Aerobic Zone (70%-80% of your MHR)

In this zone of heart rate training, your lung capacity increases along with the size and number of blood vessels. You are able to exercise for longer periods before feeling tired or exhausted.

Zone 4 – The Anaerobic Threshold (80%-90% of your MHR)                 

In this zone, you leave aerobic training behind and cross into anaerobic training. You are faster and fitter but you cannot maintain the intensity of the workout for too long.

Zone 5 – The Redline Zone (90% to 100% of your individual MHR)

This is the last zone of heart rate training. This zone is used mostly during interval training. The exertion can be sustained for only very short bursts. You can stay in this zone for only few minutes at a time.