You already knew that – you can make various efforts to move. And you instinctively know that: these different efforts have different effects on your fitness. Determining and tracking heart rate ranges is best – and with heart rate monitors displayed on more and more fitness trackers, this is the easiest way to ensure that you use the right amount of effort in a session to achieve the result […] search.
This could mean working hard enough to make high-intensity interval training (HIIT) effective, or it can help new runners follow the simple, even tempo and pacing directions in a workout plan.
It could also help people to have enough time to recover after a particularly busy session. "We know the harder we work the longer the recovery time lasts," says Tero Myllymäki, head of physiology research at Firstbeat, a company that provides heart rate analysis for consumer fitness trackers, professional sports teams and wellness programs for businesses. "Of course it depends on the person's training and fitness level, but it usually takes two to three days to recover if you do a hard workout in the high heart rate areas."
That's why monitoring is required This is one of the most useful features for fitness trackers ̵
If you plan your training around your heart rate, you can work this way well. You can take every day as hard as you want, or even a little easier, when planning an active rest. However, to do this you need to find out what your heart rate zones are and what each of them means.
How to Calculate Your Heart Rate Zones
There are several ways to find your exercise zones, but they all need your maximum heart rate, so let's start with that. The simplest way to get the maximum heart rate is to subtract your age from 220. Your fitness tracker may use this method, but this is not very accurate. In many ways, it's like BMI, a useful measurement that's accurate at population level, but many people have higher or lower maximum heart rates for different reasons.
"When you are healthy and can move safely Without limiting factors, it is good to use your maximum heart rate to understand your limits. [Myllymäki]
To find your maximum heart rate, wear a heart rate monitor and push yourself to the limit, but of course you should be sure that this will not cause you to lose your balance as you get older It is advisable to consult a doctor first, starting on a treadmill with a steady warm-up of five to ten minutes, then walking for three minutes at maximum speed, then take a three-minute break and run yours for another three minutes Maximum: Use max heart rate peak in the second sprint With your fitness tracker, you may be able to set your maximum heart rate manually if it differs significantly from the "220 minus age" formula.
Once you reach your maximum, You can find your heart rate ranges as a simple percentage of that number – 60 -70%, 70-80%, 80-90%, and 90-100%.
What b Interprets Each Heart Rate Zone
In general, there are four exercise zones to use based on your heart rate breaking down as below.
60-70%: The fat burning zone. Simple training in conversation speed. Good for building endurance through long training. This is generally the "simple" term in the running training plans.
70-80%: The aerobic zone. The most effective zone for improving cardiovascular fitness – increasing your stamina. This is the zone where you spend most of your time during steady runs and resistance training.
80-90%: The anaerobic zone. They work fast and breathe hard. This zone improves your anaerobic capacity and increases your lactate threshold (how long you can sustain this effort). Strive for threshold training, tempo runs, and HIIT workout intervals at 80% or more.
Just be aware that you do not have to spend a lot of time in this zone to take advantage of the performance benefits. "For example, if you want to develop your speed in hard anaerobic intervals, such as very short drilling exercises with long recovery times, you probably will not spend much time in a high heart rate zone," explains Myllymäki. "But it will still be a tough workout and good for developing your speed capabilities."
90-100%: The VO2 Max Zone. Get to the limit and work at a sprint speed for a short time. If you are still feeling awkward, you should train for a few months in the lower zones to build up a good fitness base before going over 90%.
Some trackers also have a fifth zone – 50-60% – this is for warm-up exercises, active recovery sessions or very light beginner workouts.
Remember that your heart rate is affected by a number of factors, including dehydration, altitude, and even how much you have exercised in the days before your session. Listen to your body and do not press too hard if the numbers on a particular day do not match your effort.
What is the best heart rate zone for losing weight?
Just like you & # 39; No doubt you have noticed that one of the zones is called a fat burning zone. So you can say she's the best one to lose weight. Of course it's more complicated than that, but the fat burning zone has a distinct advantage – you can do it forever. "If we look at the relative contribution of different energy systems, the most efficient way to burn fat is to keep the intensity low and do the activity over a longer period of time – two or three hours," Myllymäki says, though he does Recognizing a lot of practice time is not realistic for the vast majority of us.
The most effective way to burn fat is to keep the intensity low and perform the activity over longer periods of time.
All in all, if you have If you have decided to lose weight, there is a good chance you will be lacking in fitness. In this case, Myllymäki recommends maintaining a lower intensity for each available time, gradually training the aerobic base and tolerance.
Once you've developed your skills, however, it may be beneficial to boost your performance intensity. "After a while, if you have an hour or half an hour, you work in a higher heart rate zone because the total cost of activity is higher in terms of calories at a higher exercise intensity," says Myllymäki. "Intensive sessions burn more calories during regeneration, which activates metabolism outside of workouts and makes fitness more effective, which is a very important factor in overall health."