How to Work Within Your Heart Rate Zones With Your Fitness Tracker (2021). If you’ve recently purchased a pulse monitor (HRM) or another technical equipment that displays your pulse, you may be unsure what to do with all of the data it provides. By tracking training intensity and generating training regimens to help you improve your fitness, heart rate feedback is quite useful.
Key Heart Rate Data
Pulse data is shown differently by different brands and types of HRMs. A monitor will, at the very least, display your current pulse. Most HRMs also show your resting pulse and let you exercise using pre-programmed or self-discovered pulse zones.
Resting Heart Rate
This is exactly what it says: the rate at which your heart beats while you’re not doing anything. It would be between 60 and 100 beats per minute (bpm). People who are really fit have a heart rate of fewer than 60 beats per minute.
Whereas endurance athletes can have a heart rate of fewer than 50 beats per minute. If your HRM does not record this figure for you, you can find out by monitoring your present pulse after a long period of rest; checking it shortly after waking up is correct.
A variety of things, like age, gender, and even the medications you’re taking, get into your resting pulse, so don’t worry too much about what your resting pulse is initially. However, as your fitness improves, your resting pulse will decrease somewhat. So you need to check it once you get your HRM and then periodically to determine if your fitness is improving.
Recovery Heart Rate
After severe exercise, this is the time it takes for your pulse to recover to its resting level. It’s similar to your resting pulse in that if it improves (recovery time decreases), it’s a sign that your fitness is increasing. If your HRM tracks this (not all do), keep an eye on it to see if it improves over time.
HR Max (Maximum Heart Rate)
This is the absolute maximum speed at which your heart can beat. It’s also the most important criterion for planning your own educational program. HRMs do not all measure and display HR max.
If yours doesn’t contain it, you should calculate it (see below) so you can choose an exercise program that is perfectly timed for your body, age, and fitness level.
Heart Rate Training Zones
As your training becomes more intense, your pulse increases, so a sincere thank you for controlling your exercise intensity is to link your training levels to specific heart rates. Pulse zones are simply heart rate ranges that correspond to the intensity levels you select for training.
How to Calculate Your Maximum Heart Rate (HR max)
Calculating your personal maximum HR is often done in some ways, including the following:
- Use an age-based calculation: Such as the original 220, because your age formula is currently regarded erroneous for seniors. A revised calculation, 208 – 0.7 times your age, is better, but it’s still incompatible with a statistical examination of thousands of other people’s lab test results. Factors including heredity, physiology, and specific prescription medicines might produce differing HRmax outcomes for people of the same age, therefore formulas like these fail.
- Have a test is done during a lab: this involves your cardiologist arranging a session; Or, if you aspire to be a world-class athlete, head to an elite training facility. Some universities can also do an essay if it meets to be part of a study they are conducting.
- Perform your own HR max test: From the field: If your doctor approves, you will perform a field workout that will get your heart to maximum intensity. If you need a lab test, this is often the easiest way to get a result that accurately reflects your personal factors and physiology. Here is an example of a DIY maximum HR test:
- For 3 minutes, run as fast as you can.
- 3 minutes of rest
- Carry on with the 3-minute run. Your HR max will be the best reading (which should be from the second run).
Keep in mind that there is no one-size-fits-all test for determining HR maximum. You may get a wide range of test ideas on the internet. Regardless of the exam type, you must be excited and well-rested, then warm up adequately and push yourself to exceed your maximal effort threshold at some point during the test.
HR Max Do’s and Don’ts
- Prove it through the precise activity you intend to perform: Your HR max. It is less once you cycle than once you run, for example, because cycling places different physiological demands on your circulatory system.
- Recheck HR max. Periodically: Decreases as you age. You can also increase slightly as you train because you are better prepared to mentally boost your intensity and better prepared to respond physiologically to a higher intensity.
- Don’t train to extend HRmax: Best indicators of improved fitness are your resting pulse (RHR) and the way your pulse quickly returns to your resting pulse after exercise. Your HRM should be ready to measure both for you.
Heart Rate Training Zones
Efficient training plans use pulse training zones, which are calculated about your HR max. One option to understand in conjunction with your HRM is to easily follow one of your pre-defined workout routines stupidly and deeply on the underlying pulse data that your device uses to align and monitor zones related to your workout.
HRMS also gives you the option of aligning your own pulse zones from the training plans you have found and need to follow. The names related to the pulse zones and heart rate that describe them vary; sometimes it can seem like there are as many variations as there are trainers.
The key is that different pulse levels affect different areas of your physiology, and an honest training plan will include multiple zones to help you perform better overall.
The American Heart Association offers a two-zone breakdown to keep things simple for people who might be embarking on a replacement fitness regimen:
- Moderate intensity: 50% -70% of HR max.
- Vigorous-intensity: 70% -85% of HR max.
If you’ve been sedentary for a short period of time and are beginning an exercise program to replace it, consult your doctor first, and then start in the moderate zone. You will train in the vigor zone as you get in shape.
Over time, you will move on to training plans that use a multi-zone approach. Below is an example of multiple pulse zones that will be used for training:
|55%-65% HR max||It is used to get your body moving with minimal stress and effort. This zone could be used for a simple training day, warming up or cooling down.|
|65%-75% HR max||You will sustain this fundamental effort zone for several miles throughout extended training sessions, but still, have a short discussion with your training companion.|
|80%-85% HR max||This is a zone where you boost your speed and strength by reducing your discussion to a single word.|
|85%-88% HR max||In this zone, your body processes the maximum amount of carboxylic acid as a fuel source; Above this level, carboxylic acid accumulates too quickly to be processed and fatigue the muscles. Training during this zone helps your body develop efficiency when it is operating at its maximum sustainable rate.|
|90% HR max and above||This maximum speed zone (think the closing kick during a run) trains the neuromuscular system – your body learns how to recruit additional muscle fibers and how to activate the muscles next to the fire more effectively.|
Using Perceived Exertion: If you create a form of perceived exertion for each training zone, you’ll spend less time staring at the HRM screen and more time engaging in the exercise.
Set your HRM to inform you when you are above or below the guts of the zones in which you will train to help you build a sense of felt exertion for each of your training zones.
How to Use Target Heart Rate Zones in a Training Plan
A typical training plan uses multiple training zones. However, you will not train in each zone for the same amount of time. The time spent in each zone will vary, generally with more time in the lower pulse zones. Here is an example of how a training plan could allocate some dedicated time to each pulse zone:
- Zone 1: 30% -40% of some time
- Zone 2: 40% To 50% of the time
- 3rd Zone: 10% To 15% of the time
- Zone 4: 5% -10% of the time
- 5th Zone: 5% of some time
A typical training plan will accurately designate the proportion of time that you spend in each training zone. As mentioned above, not all training plans use exact equivalent zones. If you were preparing for a 5km or 10km trail running race and wanted to follow this training plan, for example, you should find your device with pulse zones that are in the training plan.
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