The heart and its functions are extensive subjects of discussion across various departments in science. As we move forward, we tend to learn newer ways through which it helps us in maintaining our health and well-being. When it comes to maintaining the fitness of everyday people, our heart, heart rate, and heart rate variability play a significant role in understanding more about our efforts and how we can improve with every step. Accordingly, through various tried-&-tested methods, scientists have been able to create and justify heart rate zones.
According to our individual goals, these heart rate zones serve as standardized measures to help us learn and curate our overall training and workout methods. It can help us direct our efforts and energy towards the types of exercises that would give us maximum benefits through optimal effort.
What Is a Heart Rate Zone?
A heart rate zone can be described as a particular parentage of your maximum heart rate (HRmax). The purpose of calculating and knowing about a person’s heart rate zones is to give better insight into their overall fitness activities and training.
Every person has a particular resting heart rate zone and a maximum heart rate zone. Across the spectrum of these, we can find the other heart rate zones. Learning about the overall significance of these different heart rate zones can offer us several benefits when it comes to exercising, training, or working out on a daily basis.
Understanding heart rate zones means also understanding the aerobic and anaerobic thresholds of an individual as they are closely linked. This is important to appropriately create ideal fitness habits and routines to reach one’s desired fitness goals.
The Different Types of Heart Rate Zones
All types of heart rate zones can be calculated off the maximum heart rate (HRmax) of an individual. Maximum heart rate value can depend on several factors of an individual. Some of them are age, health, endurance level, stress level, and more.
Heart rate zones allow for knowing where the heart rate should be so an individual can reap maximum benefits to fulfil their primary objectives. Accordingly, here are the different heart rate zones that you should know about when training –
Very Light – 50-60% of HRmax
A low-intensity workout zone. Training here will allow for better overall recovery and prepare an individual to take on the higher zones, which would be more intense. Some of the exercises one can do here are slow walking, chair exercises or chair yoga, or other specialized very-low intensity workouts.
Light – 60-70% of HRmax
A light-intensity workout zone that helps in increasing the endurance and stamina of an individual. Training here allows for better muscle building and strength and prepares the body for oxidizing fat. This is a sound stage for beginners to warm up and get themselves ready for the higher levels.
Moderate – 70-80% of HRmax
This zone is the beginning of the aerobic zone and mainly serves as a warm-up stage for seasoned individuals or those who have been training for a while. This zone also serves as a bridge between the lower intensity levels and the higher ones. Training more here will improve a person’s overall efficiency.
Hard – 80-90% of HRmax
This zone is a complete aerobic zone. An individual training here will experience harder breathing and increased strain on the body’s energy. The good part is that training here uses the body’s carbohydrates efficiently as fuel. Training more in this zone increases a person’s overall endurance, resilience, and stamina.
Maximum – 90-100% of HRmax
This level is where an individual’s heart rate and breathing are at maximum capacity or almost getting there. Sustaining at this capacity is difficult but can be improved through working more in the lower levels. Getting to this level takes time, and an individual should take care to build their endurance before working here.
The purpose of creating these workout zones according to your heart rate is to allow you to figure out which zones you need to work out at, how much intensity you need to put in, and for how long you need to work in each zone you can reach your desired goals in better shape.
Some More Heart Rate (Zones) Lingo for You –
1) Resting Heart Rate Zone (RHR)
Resting heart rate is the number of times your heart beats in a minute while you’re relaxing or resting. Learning about this can give an individual critical insight into their heart functionality and health. A lower resting heart rate is better for the health of an individual than a higher one.
2) Maximum Heart Rate Zone
The maximum heart rate zone is where an individual’s heart beats at total or maximum capacity. An individual’s maximum heart rate can be calculated by subtracting their age by 220. So, if an individual age is 70, their maximum heart rate would 220-70 = 150 BPM.
3) Target Heart Rate Zone
A target heart rate zone is nothing but the targeted heart rate zone at which individuals desire to exercise or work out in. By learning about your maximum and resting heart rates and knowing your overall goals, you can determine the targeted levels where you need to train.
4) Fat-Burning Heart Rate Zone
An individual usually enters this zone at around 70% of their maximum heart rate capacity. This zone is known as the fat-burning heart rate zone because the body is able to lose more fat than carbohydrates or sugars.
Why Is It Important to Monitor Your Heart Rate?
Monitoring your heart rate regularly can save you from any unpleasant health or well-being surprises. For example, a high resting heart rate can be a bad sign of your heart health. When you pick up on information like this early on, you can take practical steps to improve your situation before any adversities.
Heart rate is also an overall essential health indicator. Learning how your heart rate responds to and in different situations can give you more insight into your overall health. Another essential health indicator is your heart rate variability (HRV).
Here’s why you should be monitoring your heart rate (regularly) –
Learn more about how much intensity you need to put in to get the best results.
- You can measure different details about your workouts.
- You can gradually learn to be your own coach and guide.
- Create a safety net for your workouts.
- You can calculate and record all your calorie-related data.
- You can track your performances in real-time and record your progress for future references.
An individual who takes their health, fitness, and wellness seriously should start listening to their heart sooner rather than later. Improving your overall endurance can help you achieve a much better overall resting heart rate which is highly beneficial to your heart and well-being.
Learn more about the heart rate zones you should be targeting, along with the different types of exercises you can do at each level to receive the most benefit. Yes, you want to reach your goals. But it would help if you always did so in an effective, safe, and enjoyable way.
Check this space to learn more about how you can improve your overall health and well-being journey. We regularly create educational content and a range of wellness products like activity tracking & health indicating smartwatches, a wellness application, and organic CBD products.