When you go out with friends, it is unlikely that you are all. Guys, I have reached 84 percent of my maximum heart rate for 12 minutes today. And if you do then you're probably either a coach or a fitfluencer on Instagram. But is it really so important for us normal people to know our heart rate – apart from the fact that our heart pumps are vital to life?
Find out if your rest is resting […] Do not apply your radial pulse by placing two fingers on your inner wrist and counting your heartbeats for 60 seconds. To get the most accurate numbers, you should do this a few days in a row when you wake up. Or you can use a fitness tracker to do the work for you. "I use a Fitbit Ionic smartwatch to closely monitor my resting heart rate during exercise to see if there are sudden spikes or if my heart rate does not rise due to exertion," says endurance athlete Dean Karnazes. "A dramatically increased heart rate or the failure of my heart rate to increase with normal progression can be warning signs and a reason to change my training accordingly."
So, what the hell do different heart rate zones do with our workouts?
"It really depends on your goals," says certified personal trainer Lisa Corsello. "If endurance is a goal, you should keep your heart rate constant for a long time." If you maintain 60 to 70 percent of your maximum heart rate for 30 minutes, this is a great starting point ̵
1; once that normalizes, you can build your intensity from there.
First of all, it is important to know your max heart rate (or the maximum time your heart should beat during activity), as this determines your heart rate for each zone. For a very long time, the formula for calculating your maximum heart rate was 220 minus age, but it turns out that this may not be the best way.
"New tests to determine the maximum heart rate have been performed," says Alec Dragelin, head coach at Orangetheory Fitness in the West End of St. Louis. "You take 207 and subtract 0.7 times your age, and you get the theoretical maximum heart rate, so to speak."
For example: A 28-year-old would multiply her age of 28 by 0.7, bringing her to 19.6 (but we will round up to 20). Then subtract 20 from 207, which gives a theoretical maximum heart rate of 187. Yay, math!
And yes, it's called a theoretical maximum heart rate because it's theoretical. "To really determine your maximum heart rate, you need to run a VO2 Max test, which is the gold standard for aerobic capacity." Sure, you can probably find a local lab with a VO2 tester, if you really want to deal with it intensively, but for most of us the formula should be enough.
Once you know your theory, ] At maximum heart rate, you can figure out which zone you fall into when you exercise. And if that's just too much math, we also have hands-on guidance on how everyone feels. Be sure to move at a glacial pace.
Percentage of your maximum heart rate: 50-60 percent
What's good for: General health and rest. "This is really like your recovery zone," says Sara Dimmick, CSCS of Physical Equilibrium LLC. "So that's your long, slow duration – something you should endure for a long time."
What it feels like: You go from your couch to the fridge to get snacks when you wake up Parks and Rec for the third time. Basically very easy exercise.