Using Your Target Heart Rate For
Maximum Benefits
Heart rate training zones are calculated by taking
into consideration your Maximum Heart Rate (MHR) and
your Resting Heart Rate (RHR). Within each training
zone, subtle physiological effects take place to enhance
your fitness. Following these guidelines you will see
the most from your exercise program.
The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and
aerobic capacity. All easy recovery cardio training
should be completed at a maximum of 70%. Another
advantage to training in this zone is that while you are
fat burning you could lose weight and you will be
allowing your muscles to re-energize with glycogen
(muscle fuel), which has been expended during those
faster paced workouts.
The Aerobic Zone - 70% to 80%
Training in this zone will develop and strengthen
your cardiovascular system. The body's ability to
transport oxygen to, and carbon dioxide away from, the
working muscles can be developed and improved. As you
become more fit and stronger from training in this
aerobic zone it will be possible to increase your longer
cardiovascular training sessions at up to 75%, so
getting the benefits of some fat burning and improved
aerobic capacity is key for training in this zone.
The Anaerobic Zone - 80% to 90%
Training in this heart rate zone will develop your
lactic acid system. In this zone, your individual
Anaerobic Threshold (AT) is found - sometimes referred
to the point of deflection (POD). During these higher
heart rates, the amount of fat being utilized as the
main source of energy is greatly reduced and
glycogen stored in the muscle is predominantly used. One
of the by-products of burning this glycogen is lactic
acid. There is a point at which the body can no longer
remove the lactic acid from the working muscles quickly
enough. This is your Anaerobic Threshold (AT). Through
the correct training, it is possible to delay the AT by
being able to increase your ability to manage the lactic
acid for a longer period of time or by pushing the AT
higher.
The Red Line Zone 90% to 100%
Training in this zone will only be possible for short
periods (cardio bursts). It effectively trains your fast
twitch muscle fibers and helps to develop speed.
This zone is reserved for interval running and only the
very fit are able to train effectively within this
higher heart rate zone.
Heart rate variations for a given intensity
A reduction in heart rate for a given intensity is
usually due to an improvement in fitness but a number of
other factors might explain why heart rates can vary for
a given intensity:
- Dehydration can increase the heart rate by up to
7.5%
- Heat and humidity can increase the heart rate by
10 beats per minute
- Altitude can increase the heart rate by 10 to 20%,
even when acclimatized.
- Biological variation can mean the heart rate
varies from day to day by 2 to 4 beats/minute
Resting Heart Rate
To determine your Resting Heart Rate (RHR) do the
following. Find somewhere nice and quiet, lie down and
relax. Position a clock where you can clearly see it
while still lying down. After 20 minutes, remain where
you are and check your pulse/heart rate (beats/min). Use
this value as your RHR. If you have a heart rate monitor
then put it on before you lie down. After the 20 minutes
check the output from your monitor, use this value as
your RHR.
Keep in mind the heart is a muscle so with regular
exercise it will become larger, stronger and become more
efficient as it pumps blood through your body. As a
result you will find your resting heart rate should get
lower over time so you will need to check your RHR on a
regular basis (e.g. Monthly).
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