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Heart Rate Zones: How to improve your heart rate can improve your training



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."

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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.

What is hard?

Percentage of your maximum heart rate: 60-70 percent

What is it good for? Basic stamina and fat burning. "They're still working, but you do not get it all out," says Dimmick. If you're one of those brave souls running marathons, that would be about your own pace, French adds.

What it feels like: You've just seen someone who walked a really sweet dog, and you & # 39; They try to catch up with her to pet it. It's like warming up or cooling down – in this zone you should be able to have a normal conversation.

Percentage of your maximum heart rate: 70-80 percent

What it is good for ]: Work out sweating, endurance at moderately long Build up exercises. This works with an intensity that you can stand for about 30 minutes if you have to, says Joel. You are still working on your aerobic capacity (your body uses oxygen as cell energy).

What it feels like: No text on your ex-back – challenging, but doable.

[1945926] It gets hot in herrrrrrrrrrre.

Percentage of your maximum heart rate: 80-90 percent

What it's good for: ] "When you reach about 84 percent of your maximum heart rate, your body goes into the anaerobic Metabolism, "says Dragelin. In essence, this means that your body does not have enough oxygen, so it needs to look for other sources of fuel to burn it. "You should work in this zone for a maximum of 10 minutes," says Dr. Joel French, senior director of research, fitness and wellness at Orangetheory Fitness. In this zone you start to get these sweet afterburning effects.

"It's called excessive oxygen consumption after exercise," says French. For those of us who love a good acronym, it is often referred to as EPOC. French compares these last two zones to writing a check that you can not redeem – which in this case is a good thing . "They put a little more strain on themselves, and after training, when you go home, your body continues to recover at a high speed to make up for it," he says. "They have an increased metabolism that still burns fat."

What it feels like: When you go to the dance floor at a wedding and the sweat drips, But you know you can enforce it because you kill it. A combination of skull emojis and lamentations.

Percentage of your maximum heart rate: 90-100 percent

What it's good for : This is when you give it all. "You can stay in this zone for a maximum of two minutes [for] but most people usually reach their limit between 30 seconds and a minute," says Franz.

How it feels : If your The Flywheel Instructor asks you to press the last 30 seconds, and although you feel you are actually dying, do it because you are afraid to disappoint. This is an absolute sprint. You go as hard as you can.

If you want to know how to use your heart rate to your advantage in your training, it is helpful to talk to a trainer about your goals. The heart rate change does not occur in one day. So, if you're just starting, think about safety first as you increase your stamina limits. In the meantime, happy sweat!

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Allie Flinn is a beauty, fitness and wellness author. She is passionate about training, neutral colors, young adult novels and her rescue dogs. Follow her fitness journey on Instagram @allieflinn.


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