Heart Rate Zones
Calculating Heart Rate Training Zones is complicated so it is explained below in a well-ordered process:
Maximum Heart Rate (MHR)
The only data we need to calculate your MHR is age. This figure is then deducted from the standard formula of 220 beats per minute (bpm).
For example, an individual of 25 years of age, therefore their predicted MHR would be:220 – 25 = 195 bpm
To find out exact heart rate training zones for maintaining and improving cardiovascular fitness, using the American College of Sports Medicine’s guidelines we now need to calculate what the zones would be to represent the ranges of their heartbeat from 60% – 90% of the MHR (max heart rate)
We do this utilizing the 'Karvonen Formula'. This must be done on the off chance that we recognize what the Resting Heart Rate (RHR) is.
It is important that we get the most accurate RHR to get the zones as accurate as possible. It is normally contended that the most ideal approach to accept your RHR first thing when you wake, take your RHR over a 60 sec time of over a 15-second term then multiply this figure by 4 to compute your 60-second figure. The national normal RHR is approx 72 bpm
We then take away the individuals age from the standard formula of 220 and then extract the RHR and then percentages calculated and the RHR is added back on afterward.
For Example
An individual of 25 years of age with a resting heart rate of 72 bpm:
220 – 25 = 195 bpm
Take away RHR:
195 – 72 = 123 bpm
We now have a figure to start the percentage calculations; in this example, 123beats per minute is the figure
Heart Rate
50% of the MHR calculation would be as follows:
123 x 0.5 = 61.5 bpm + 72 = 133.5 bpm (this would be rounded up to 134 bpm)
Above gives the beats per minute for this individual to reach 50% of their max heart rate training zone (50% MHR)
60% of the MHR calculation would be as follows:
123 x 0.6 = 73.8bpm (then add the RHR):
73.8 + 72 = 145.8 bpm (this would be rounded up to 146 bpm)
70% Calculation would be:
123 x 0.7 = 86.1 + 72 = 158.1 bpm (this would be rounded up to 158 bpm)
80% Calculation would be:
123 x 0.8 = 98.4 + 72 = 170.4 bpm
90% would be the following calculation:
123 x 0.9 = 110.7 + 72 = 182.7 bpm
These calculations can then be collated together to arrange the specific heart rate training zones for a 25-year-old with a resting heart rate of 72 beats per minute as follows:
Your Individual Heart Rate Training Zones
Moderate Aerobic Zone 134 – 146 Beats per Min
Weight Management Zone 146 – 158 Beats per Min
Aerobic Fitness Zone 158 – 170 Beats per Min
Peak Aerobic Zone 170 – 183 Beats per min
Each zone below will help you achieve specific cardiovascular health or fitness goals.
Each zone has been specifically designed for an individual aged 25 with a resting heartbeat of 72 beats per minute & should not be given to anyone else to adhere to.
Follow the calculations above to calculate your own specific heart rate training zones. Below is an explanation of what each percentage represents in terms of calorie expenditure:
See Also: Cardio Exercises
See Also: Cardio Exercises
Heart Rate
The Moderate Training Zone
This zone is 50% of your maximum heart rate & represents a level of activity that you will find comfortable and will be able to maintain for extended periods of time without breaking into a sweat or causing injury.
The Weight Management Zone
This zone is 60%-70% of your maximum heart rate & is often referred to as the ‘fat burning zone’. This is because the level of intensity is moderate enough for you to be able to exercise comfortably over a long period of time & it utilizes fat as the main primary fuel source. If you want to manage your weight then a healthy eating programme combined with this zone will need to be implemented & used effectively providing longer training durations are emphasized over time (Progressive Training). Although to burn calories you require higher beats per minute
The Aerobic Fitness Zone
This zone is 70% – 80% of your maximum heart rate & is recommended for the improvement of your cardiovascular fitness & health. This is referred to as the ‘aerobic training zone’. This is also known as the training sensitive zone as after a few weeks of training at this zone you should notice the work out times & efforts will decrease or the same pace will feel easier than a few weeks ago.
Peak Aerobic Performance Zone
This zone is 80%-90% of your maximum heart rate & represents the highest level of aerobic training & is the zone we will be aiming for to improve your calorie burn off & to improve the health of your heart helping it pump more blood around your body in fewer beats
Input these figures into your Heart Rate monitor and it will keep track of the intensity related to your specific training session.
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