Target Heart Rate
Basically people don’t like to count, except the mathematicians of course. But when it goes to effectiveness of your weight loss or muscle gaining you need to focus on heart rate counting and do your best to all your rates.
Why does your heart rate level important for trainings?
When your pulse increases it means your body produces more energy, so it needs more oxygen-rich blood and more calories to provide this energy to itself. So knowing your heart rate gives you the key to balance: you will always know if you overdo or underdo exercises, if you need higher or lower intensity to achieve your goals and stay healthy. Help you get the most from your workouts: burn fat, improve capacity and make progress.
How to calculate your Heart Rate
The easiest way to determine your pulse rate is to put the tips of your second and third fingers on the palm side of your other hand’s wrist. You will feel the blood pulsing below your fingers.
There are two ways to calculate Maximum Heart Rate on your own.
First one is formula with your age, weight and sex:
Max HR (males): 210 - 1/2 your age - 5% of your body weight (lbs.) + 4
Max HR (females): 210 - 1/2 your age - 1% of your body weight (lbs.) + 0
Or the older one, not so specified formula:
Max HR: 220 - your age
Max HR will show you maximum beats per minutes you can have. The correct range of heart beats is the range that defines limits of your training zones.
For determining zone values follow the several steps:
1) Measure your Heart Rate in rest (count your pulse for one minute, in the morning, while still in bed for three days and define your average heart rate) and your Maximum Heart Rate (formula above).
2) Subtract your Rest HRfrom your Maximum HR
3) Apply the formula
((HRmax - HRrest)* X))+ HRrest , where x – percent of max heart rate that sets framework zone.
For example ((190-65)*0,7)+65
Healthy HeartZone 50%–60% of max heart rate
The most comfortable, the easiest and the safest zone. Here you start tostrengthen your heart and improve your muscle. Working in this zone is useful for your health, cholesterol, blood pressure, it reduces the risk for degenerative disease. You can work out in this zone if you're out of shape, have heart problems or you are on recovery period.
Recovery Energy Zone 60%–70% of max heart rate
Training within this zone fits newcomers, who want to warm up or cool down, for long, easy slow runs or rides. It develops basic endurance, aerobic capacity, improves the muscle ability to utilize oxygen, decrease body fat (body uses 85% fat as a source of fuel), and combust its fat reserves after faster paced workouts (while your muscle will be re-energized with glycogen).
Aerobic zone 70-80% of max heart rate
It’s a very important and useful zone. Your fat is also burning but together with carbohydrates.
You need to work at this zone to develop and increase your cardiovascular system (increase the size and strength of your heart which gives ability to transport oxygenated blood to the muscle cells and carbon dioxide away from the cells). It is a challenging zone you improve your functional and aerobic capacity.
Anaerobic Zone (Performance Training) 80-90% of max heart rate
Training within this zone improves your muscle performance. Your body consumes the highest amount of oxygen, which improves your endurance and resists fatigue better. You will burn here more calories in general, but only 15% from fat. The thing is you have your individual anaerobic threshold. On this heart rate the main source of the energy is glycogen (carbohydrates), because the amount of fat was utilized earlier. While glycogen is burning the lactic acid is produced. When body can no longer remove the lactic acid from the working muscle quickly enough the lactate threshold or anaerobic threshold comes. Training in this zone helps you to increase the lactate threshold and that’s how you improve muscle performance. Through the correct training, it is possible to delay the anaerobic threshold by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the anaerobic threshold higher.
The Red Line Zone 90-100% of max heart rate
This challenging zone can show your progress, raise anaerobic threshold and improve lactate clearance. You can train in this zone (if you are in a really good physical shape) for fast twitch muscle fibers, for interval running and speed developing. But we recommend to stay in this zone for A short period of time because it could be dangerous for your heart.
To help your effort meet your goals you can also affect on your training progress by matching workouts at several different zones.