Heart Rate Training

HOW CAN MY HEART RATE HELP ME GET MORE OUT OF EXERCISE?

Turns out, your heart beat is a pretty big deal.

It's actually one of the most important indicators of overall wellness. And it's one of the most effective elements of any fitness program. Your heart rate not only controls your body but also the efficiency of your exercise. By monitoring your heart rate and aiming to stay within your target ranges, you will get the most out of any physical activity.

Your heart rate is the rate at which your heart contracts and is measured in beats per minute. According to the National Institute of Health, the normal adult resting heart rate falls between 60 to 100 beats per minute. To see how your fitness level is progressing over time, measure and track your resting heart rate (before any physical activity) on a weekly basis. As you become more fit, your resting heart rate will get lower.

HOW CAN MY HEART RATE HELP ME GET MORE OUT OF EXERCISE?

To get the most out of your physical activity- whether it's walking, dancing or aerobics- you need to make sure you are in your target heart rate zone. The target heart rate zone is typically 50-75% of your maximum heart rate. Find your target zone on the chart below and then spend the majority of your exercise time in that zone to make the most of your effort.


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TARGET HEART RATE ZONES

Losing weight and managing to keep it off is a lot easier when you exercise within your target heart rate zone. To determine your target heart rate zone, first subtract your age from 220. That's your maximum heart rate. To get the most out of any exercise, you should target 50% to 80% of your maximum heart rate.

Heart Rate Zones

Active Zone (50-60% of maximum heart rate)
Exercising in this zone reduces blood pressure and
cholesterol and is ideal for fitness beginners or those on a low-intensity program. Almost all calories burned in this zone are fat calories.

Training Zone (60-70% of maximum heart rate)
Reaching this zone requires more intense aerobic activity and is perfect for fitness enthusiasts working to burn maximum calories and fat.

Endurance Zone (70-80% of maximum heart rate)
Exercising in this zone is generally recommended for athletes in training. Primary benefits of this zone are cardiovascular strengthening and elevated caloric burn. Active Zone (50-60% of maximum heart rate) Exercising in this zone reduces blood pressure and cholesterol and is ideal for fitness beginners or those on a low-intensity program. Almost all calories burned in this zone are fat calories.