What Does Target Heart Rate Zone Mean
Your target heart rate zone reflects how fast your heart should be beating while you exercise. Training based on your heart rate zone helps you identify exactly how hard you want to push yourself so you can get the maximum payoff out of every workout.
Your target heart rate is different depending on the type of activity youre doing. For example, your heart rate while swimming will likely be different from when youre lifting heavy weights.
Things Your Heart Rate Says About You
That steady beat you feel when you touch your fingers to your wrist, neck, or the inside of your elbow is good newsit means you’re alive and kicking. And if you take a minute to figure out just how fast or slow it’s thumping, you might learn something about how to keep your health in check.
Determining your heart rate is easy just take your pulse and count the beats for a full minute. But that info is most useful if you track it over time and tell your doctor about any substantial shifts, says Pam R. Taub, MD, a board-certified cardiologist and associate professor of medicine at the University of California, San Diego.
“What’s even more important than a single heart rate is the trend,” she says.
Taub says that the ideal resting heart rate for most people is between 60 and 85 beats per minute , though some doctors say up to 100 bpm is OK. If yours is too low or too high , it could be your body’s way of sending out an S.O.S. to tell you something’s not right.
So what could be troubling your ticker? Here are a few reasons that might explain why your heart rate is out of whack.
Higher Maximum Heart Rate With Lower Fitness
Healthy non-athletes almost reach their true maximum heart rate during an all-out test of maximum oxygen uptake. In our research, we usually add five heart beats to the highest heart rate achieved during a cardiopulmonary exercise test, but according to our new results that is three beats too many. The study also indicates that women and men have similar maximum heart rates, and that persons with below-average fitness generally have higher maximum heart rates than fitter persons.
The study includes 107 men and women between 22 and 70 years of age. They all had their maximum oxygen uptake tested at our lab, and then performed a standardized maximum heart rate test a few days later. The results show that the real maximum heart rate was 2.2 beats higher per minute than the maximum heart rate achieved during the test of oxygen uptake.
Don’t Miss: How To Calculate Target Heart Rate Zone
Getting The Right Heart Rate For Your Workouts
If you’re aiming to exercise at a moderate pace, you should aim for a target heart rate that’s 50 to 70 percent of your MHR, according to the AHA. Want to stick to a vigorous pace? Your target heart rate should be between 70 and 85 percent of your MHR.
Figuring out your individual target heart rate for exercise requires a little bit of math. You’ll start by determining your maximum heart rate, which you can figure out by subtracting your age from 220. If you’re 35 years old, for instance, your maximum heart rate would be 185.
To figure out your target heart rate for exercise, take your MHR and multiply it by the percentage you want to aim for while working out. If you’re a 35-year-old who wants to exercise at 70 percent of your MHR, you’d multiply 185 by .7 to get a target heart rate of about 129 beats per minute.
What Are Heart Rate Zones
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 thats what well focus on in this introduction.
Heart rate zones can be defined as percentages of your maximum heart rate.
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, lets look at what the different zones are.
You May Like: Can Ibs Cause Heart Palpitations
What Are The Things To Remember While Reaching Your Target Heart Rate Zone
- Never skip warming up or cooling down during exercising. Skipping these can cause muscle injury and chronic pain.
- Choose exercises that suit you. You can do muscle strength training and aerobic activities. Aim for at least twice a week strength training of all major muscles . You can use free weights or do activities such as planks, squats, or lunges.
- There are two kinds of aerobic activities. You can do any one of these or a combination of these.
- Moderate aerobic activity: Get at least 150 minutes a week of moderate aerobic activity such as brisk walking or swimming.
- Vigorous physical activity: Get at least 75 minutes a week of vigorous aerobic activity such as jogging or running.
Target Heart Rates Chart
What should your heart rate be when working out, and how can you keep track of it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate.
Don’t Miss: Can Ibs Cause Heart Palpitations
Examples Of Aerobic Workouts
Moderate aerobic workouts do not have to include jogging or walking mile after mile on hard pavement, or swimming laps in a pool. Varying types of exercise will help you work different muscle groups, avoid letting your body get used to the strain, and let you find workouts that you personally enjoy.
Moderate Aerobic Workouts
- Rowing machine
- Stair climbing and elliptical machine
- Spin class and other stationary bike routines
- Circuit training
- Chores such as sweeping, vacuuming and mopping can also provide moderate aerobic exercise
Vigorous Aerobic Workouts
Vigorous aerobic activity occurs when your breath is coming hard and fast and its difficult to talk or maintain a conversation with your exercise partner. These workouts consume more oxygen to complete the activity. Examples include:
- Shoveling snow
- Jumping rope
- Cycling more than 10 mph or uphill
- Step aerobics
- Heavy gardening
- Tennis and other court sports such as handball, squash and racquetball
- Team sports with lots of running or movement like basketball, soccer and hockey
Max Heart Rate Field Test Example
Do this field test with a training partner. Use a heart rate monitor and note the highest heart rate you can reach. This is your maximum heart rate.
Doing a maximum heart rate field test while unprepared is a surefire way to end up in maximum distress. If you are unsure, consult your physician before undertaking the test.
If you liked this post, dont forget to share so that others can find it, too.
What Does This Tool Help You Learn
This tool will help you find your target heart rate based on your age, resting heart rate, and activity level. Your target heart rate can guide you to how hard you should exercise so you can get the most aerobic benefit from your workout.
Do not use this target heart rate measurement if you are taking medicine that affects your heart rate, such as beta-blockers, calcium channel blockers, or digoxin. Talk to your doctor before you start an exercise program.
Tools For Monitoring Your Heart Rate
Now that you know the heart rate to aim for and the activities that’ll help you achieve it, make sure you’re staying on track. Keeping your heart rate in your desired zone will help you burn the number of calories you’re aiming for so you can reach your weight-loss goals faster.
To check your target heart rate during exercise, you’ve got a few different options. For real-time feedback, consider using an activity tracker watch or a chest monitor. Both devices track your pulse, so they’re an easy way to tell if you’re in the zone.
Check Out Our Top Picks
“I’ve found better consistency and connectivity with chest monitors, which translates into more consistent and accurate heart rate reporting,” Richards says.
Of course, not everyone likes working out with a monitor strapped to his or her chest. “A watch might be better for some people who feel it’s too annoying, uncomfortable or cumbersome to use a chest monitor,” she says.
Just keep in mind that neither device is foolproof. Wearable trackers can give you a ballpark estimate of your heart rate, but you can’t count on them to be precise, per the Mayo Clinic.
The good news is that most casual exercisers don’t need intense precision when it comes to tracking their heart rate.
“I’m a fan of keeping it simple,” Richards says. That means paying attention to how you feel:
Ready to Lose Weight?
Set yourself up for success with LIVESTRONG.com’s 30-Day Weight-Loss Kickstart.
Don’t Miss: Flonase Heart Rate
You’re Dehydrated Or Too Hydrated
Minerals in your body with an electric charge are called electrolytes. If you drink too much water or not enough, it can throw off the ratio of electrolytes to water in your system, which messes with your body chemistry.
“If your potassium, calcium, or magnesium levels are very low, that can induce arrhythmias , which can manifest as a higher heart rate,” says Taub.
Zone 5 Training Benefits
Training in this zone focuses primarily on maximum speed. However, because maximum intensity utilizes all muscle fibers, theres also an endurance benefit to it. If not done to complete exhaustion, this training builds mitochondria in fast twitch muscle fibers, improving athletes endurance.
This is why athletes incorporate drills and short pick ups to maximum speed in their sessions.
Zone 5 training is also good for practicing starts and working on reaction time.
Don’t Miss: Can Lexapro Cause Heart Palpitations
How To Calculate Fat Burning Zone
Let’s try to calculate the fat burning heart rate range for a person that is 35 years old with a resting heart rate of 60.
MHR = 220 – age
MHR = 220 – 35
MHR = 1852. We can now calculate the fat burning heart rate zones using 3 different methods:
- 60-80% of maximum heart rate:
fat burning zone: –
fat burning zone: 111 – 148 BPM*
- Zoladz method:
fat burning heart rate: –
fat burning heart rate: 130 – 150 BMP
- Karvonen method:
Know Your Numbers: Maximum And Target Heart Rate By Age
This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.3
In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity its about 70-85% of maximum.
The figures are averages, so use them as a general guide.
Recommended Reading: Why Do Av Nodal Cells Not Determine The Heart Rate
What Is Your Target Heart Rate
Your target heart rate has everything to do with how effective your body is at burning fat aka, a great workout tool. Its your hearts level of intensity, measured in beats per minute , at which your body can burn the most number of calories per minute.
In other words, knowing your target rate helps you know your hot zone. It gives you an idea as to how hard you should work out. Maybe you need to run a little faster, squat a little lower or make your routine a little longer. All of this, of course, is to make you more efficient at burning fat, strengthening your heart and managing your overall health.
Whats The Best Heart Rate For Weight Loss
Maintaining a target heart rate somewhere between 50 and 85 percent of your MHR during exercise is the ideal for weight loss. But sticking with a higher percentage means you’re working harder, which ultimately burns more calories, according to Johns Hopkins Medicine.
But what about that 70-percent target heart rate that supposedly keeps you in the fat-burning zone?
In truth it doesn’t matter whether your body burns calories from fat or carbohydrates during exercise. What matters is that you burn calories, period. And you’ll actually burn more calories when you exercise at a more vigorous intensity with a higher heart rate, according to the Mayo Clinic.
Ultimately, “you’re always burning a mixture of carbs and fat,” explains Cathy Richards, ACSM-certified exercise physiologist. “If you are working extremely hard, you would be able to burn a very high number of total calories per minute.”
That’s not to say you have to go all-out the entire time for every single sweat session in order to lose weight. Far from it.
“I’m a fan of using anywhere within 60 to 85 percent max heart rate for as long as you can go and mixing things up. Some days you could do lower intensity for longer and other days you could do higher intensity for shorter,” Richards says.
Curious exactly how many calories you burn during your workouts? for a more accurate and customized estimate.
Also Check: Flonase And Heart Palpitations
Treat Your Feet Right
From blisters to heel pain, uncomfortable foot and lower body conditions can keep you from being as active as you want to be. Learn more about some common causes and solutions for foot and lower body issues. Finding more comfort and ease may be just what you need to get moving.
Be sweet to your feet. They support you and keep you moving and grooving, whether on the job, for fun, or when youre rocking your favorite activity or sport. Most Americans will log about 75,000 miles on their feet by age 50. And about half of us experience pain or other foot problems at least some of the time.1 Our feet deserve a little TLC! Start with the basics:
Zone 5 Training Maximum Effort / Speed Training
Effort: very hardTarget heart rate: 90% 100%Duration: short intervals, up to 40 seconds
Zone 5 is the all-out effort the maximum what muscles can produce. At this intensity massive amounts of lactic acid are produced and its impossible to utilize it. Muscles get so tight that an athlete is forced to slow down.
Regardless of how good the athlete is, he can only maintain his top speed for several seconds. Even 100m sprinters can maintain their top speed for only around 50m in the middle of the distance, before slowing down towards the end.
At this point the athlete is breathless theress no way he is able to speak even a full word.
Also Check: What Is A Dangerously High Heart Rate
How To Calculate Target And Maximum Heart Rates
You can calculate your target and maximum heart rates using the formula below.
To determine your maximum heart rate, subtract your age from 220. Your target heart rate zone is determined based upon your maximum heart rate. You want to stay within 5075 percent of your maximum heart rate during exercise, depending upon your fitness level.
To find your target heart rate, multiply your maximum heart rate by 0.50. This will give you the low range number.
Workouts That Get You In The Zone
Which types of exercise will help you achieve your target heart rate so you can torch serious calories and get closer to your weight-loss goals? You’ve got plenty of options, according to the Harvard T.H. Chan School of Public Health:
Moderate exercise: 50 to 70 percent of your MHR
- Walking at 4 mph
- Heavy cleaning
- Playing badminton
- Playing tennis singles
- Playing soccer or basketball
Either a moderate- or vigorous-intensity workout will lead to calorie burn. But since vigorous workouts are harder, they enable you to burn more calories in less time. You can burn a lot of calories at a moderate pace too you’ll just need to extend the length of your workout, Richards says.
For instance, a 150-pound person will burn around 660 calories jogging at a fairly vigorous pace of 5.5 mph for an hour. To burn the same number of calories walking at a moderate pace, the person would need to walk for close to two hours, according to the AHA.