Understanding Heart Rate Zones
To get the most out of your cardio workouts, and actually work towards your specific goal/intent, lets figure out each heart rate zone.
First, we need to find your max heart rate. Simply take 220 - age (ex: a 45 year olds max heart rate would be 175). Once you have your max heart rate, we can take a look at each zones target heart rate and their benefits.
Zone 1 (Recovery Zone): 50-60% of max heart rate.
This zone encourages the flow of blood, which is the key to maintaining a healthy heart and improving recovery after difficult workouts. Recommended for warm up and cool down exercises through your training sessions.
Zone 2 (Endurance Zone): 60-70% of max heart rate.
This zone enhances your endurance and the efficiency with which you use fat and carbohydrates as fuel. To burn more total calories you'll need to exercise for more time is this zone. It also strengthens the body to tolerate higher intensity training.
Zone 3 (Aerobic Zone): 70-80% of max heart rate.
Helps improve aerobic fitness (your body's utilization of oxygen) and delay the fatigue caused by lactic acid. Expands your blood vessels, enhances your lung capacity and makes your heart stronger so you can exercise longer before becoming fatigued.
Zone 4 (Threshold Zone): 80-90% of max heart rate.
For developing your high speed endurance and maximum performance capacity. Recommended for short periods of time. Not recommended for weight loss since operating at this zone burns carbohydrates and not body fat.
Zone 5 (Anaerobic Zone): 90-100% of max heart rate.
Short bouts in this high-intensity zone help to develop maximum performance and speed. Increases maximum sprint race speed. Here you're aiming to go as fast as you can for as long as you can.
Zones 1-2 (*mainly zone 2) are best for weight loss, but you need to stay in these zones for longer periods of time for the benefits due to the lower intensity (50-70% of max heart rate).
Zones 2-4 are best for improving overall fitness (60-90% of max heart rate).
Zones 4-5 are the best zones to maximize performance (80-100% of max heart rate).
Each zone has great benefits which is why we try to hit them all. We do our longer, slower days (aerobic capacity) and days with high intensity intervals. Our circuits are the same way. Some are 20-40 minute longer workouts where, hopefully, you pace yourself keeping your heart rate under control most of the workout. Some are intervals where you go 90% or harder with a very high heart rate during the working periods.
