Target heart rate

Last week I posted an entry that gave you a quick and easy way to do circuit training at home. To maximize the time spent at home doing these types of exercises, you also need to monitor your heart rate and know what your target heart rate is. You need to know the correct training zone to make sure you are training in the right place.

First way to find your target heart rate is to subtract your age from 220 to calculate your maximum heart rate. Find your training zone below and multiply that number times your maximum rate.

Another, more accurate method is the Karvonen Formula. You must know your resting heart rate to use this method and insert your training zone. I list those here in a sec.

Of course the most accurate method is a treadmill stress test administered by a professional. Talk to a trainer at your gym for more information about this.

MEASURING YOUR HEART RATE

Wearing a heart rate monitor is an easy, accurate method of checking your heart rate… but if you don’t have a monitor. Here is another easy way.

The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. (You may also use the radial artery on your wrist.) Count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 60 seconds. You can use several varieties of this method (30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more accurate your reading. Whatever you choose, be consistent in your method.

TRAINING ZONES

Healthy Heart Zone (Warm up) 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still around 85%.

Aerobic Zone (Endurance Training) 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum and in doing so an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you’ll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods.

So, now that you know the zones, pick one and stay in it. It’s not always easy, in fact it can be very difficult. But if you are serious about training you will stay consious of this.

Happy training, hope you have great gains!