Home>Your ideal target heart rate zone explained

Measuring your heart rate for a good health and fit lifestyle 

Your heart rate tells you a lot about your lifestyle and health.

1. You can find your heart rate with your fingers, not with your thumb. You best be able to feel your heart rate lying in bed at night or when you rise in the morning.

2. Count your heart rate for 15 seconds and multiply this by four, or count your heart rate for 30 seconds and multiply this by 2. For example, if you count 32 heart beats in 30 seconds, your resting heart rate is 64 beats per minute (BPM), 32 x 2 = 64.

3. Record your heart rate for five days.

4. Add the outcome of your recorded resting heart rate together and divide this by five to get your average resting heart rate.

Your desired effort for a healthy lifestyle

40-50% – Novice athlete
50-60% – Average athlete
60-70% – Advanced Intermediate Athlete
70-85% – Advanced athlete

Heart rate training zones 

Your heart rate training zone is a crucial element with training to get a healthy lifestyle. You should work out with varied heart rates to stimulate your body and improve your endurance. Measuring your puls and your heart rate during training are the most important indictors to establish the level of intensity both your body and heart function with.

Zone 1 – Healthy heart zone: 50% – 60% of your Max Hr
Easiest, most comfortable zone

Training benefits: slimming down, lowering of the blood pressure, lowering of the cholesterol, improvement of the muscle mass, reduced risk of degenerative diseases, a safe work out, a healthy lifestyle,

Zone 2 – Temperate zone: 60% – 70% of your Max Hr

Cruise Zone – you can keep training in this zone for a long period of time. 75% – 85% of all calories is turned into fuel, in this zone you’ll burn 6 to 10 calories per minute.

Training benefits: building muscle mass, losing fat mass, strengthening the myocardium, losing fat, training your fat mobilization, fat transportation, training your muscles to burn fat, training your to increase the rate of fat release, increase in the number of mitochondria in the muscle.

Zone 3 – Aerobic Zone: 70% – 80% of your max. Uur

Transition zone – from two health zones to two performance zones still feels very comfortable. You will break a sweat but don’t feel a burning sensation.

Training benefits: Improved overall functional capacity with increase in the number and size of blood vessels, increased vital capacity, respiratory rate, max pulmonary ventilation, pulmonary diffusion, increase in size and strength of the heart, improvements in cardiac output and stroke volume.

Zone 4 – Treshold Zone: 80% – 90% of your maximum hour 

Max. calorie burning zone

Training benefits: maximum fat burning, if you’re fit enough to train with a little extra oxygen to burn more fat. You won’t burn fat if you train above the fat burning heart rate zone. You’ll burn fat during effort, high carbohydrates as a source of calories. Improved VO2 and a higher lactate tolerance.

Zone 5 – Performance Redline Zone: 90% – 100% of your Max Hr

Peak Race Zone – especially for athletes

Training benefits: highest amount of burned calories but the lowest percentage of fat calories. Lactate tolerance zone. This zone is solely meant to get a fit and healthy lifestyle. Exercising in this zone for too long is painful, even for very advanced athletes and can cause injury. It can also lead athletes to overtrain which in turn leads to bad performances. [1]

1. https://www.lifespanfitness.com/fitness/resources/target-heart-rate-calculator

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