One thing that I have found through years of personal training is that everyone has their own perception of what is adequate exercise intensity. Sometimes their perception is too high and sometimes too low. Exercise intensity can be very subjective. It is very important that you get the intensity right otherwise all your time spent on the treadmill could be in vein. Monitoring Heart rate during exercise provides great feed back during your workouts and ensures that you are maintaining an adequate intensity level. Here is what your heart rate training zones should look like.
Low Intensity (60-70% of your maximal heart rate)
- In this zone your body is using higher aerobic energy sources than moderate and high intensities. This is best for fat burning. Your heart and lungs easily provide the needed oxygen for your activity. This is the lowest intensity level to reap any health benefits.
Moderate Intensity (70-80% of your maximal heart rate )
- As you increase intensity in this zone your body increases the amount of anaerobic energy needed. Your heart and lungs are more challenged to meet the oxygen demands. You can maintain this level for a long time before becoming fatigued. This is the most recommended exercise intensity level
High Intensity (80-90% of your maximal heart rate)
- In this zone your body is heavily relying on anaerobic energy sources. You will rapidly build an oxygen debt. You will not be able to maintain this level of exertion for long periods of time. This level is best for improving cardiovascular performance and increasing resting metabolism.
Here is the equation you can use to figure your heart rates in each of the zones. Make sure to take your resting heart rate when you wake up in the morning before you get out of bed.
- [((220 - Age) - Resting Heart Rate) x percent maximal heart rate) + Resting Heart rate] = Heart Rate
- Example:
- 38 year old with a resting heart rate of 60 beats per minute.
Step 1. [(((220-38) - 60) x 70%) + 60] = Heart Rate
Step 2. [(((182) - 60) x 70%) + 60] = Heart Rate
Step 3. [((122) x 70%) + 60] = Heart Rate
Step 4. [(85.4) + 60] = Heart Rate
Step 5. Heart Rate = 145.4 beats per minute
His heart rate should be 145 beats per minute at 60% training zone.
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