Target Heart Rate

We often read about the optimal beats per minute in a cardiovascular exercises and how that can affect our results and performance.Well that's a thing that can be calculated easily. Let's find out!

What is the recommended heart rate during exercise.

A recommended heart rate during exercise is one that is not too slow, but not extremely fast either.A good heart rate is a heart rate that allows you to reach your goals while carrying the lowest risk of injury.

How do I measure my heart rate?

The Maximum Heart Rate is the ratio of the maximum number of hits that your heart can do for one minute (maximum heart rate - MHR). This maximum varies dramatically in people due to their different lifestyles, age and shape. Here is a formula that can easily calculate very accurately what your maximum heart rate is:

• 207 minus (0.7 times age) = maximum heart rate (beats per minute)

Example:Let's say i'm 20 years old my MHR would be: 207-(0.7x20)=193

From this formula we can see that the older we get the less beats per minute our heart can take.

This is how we calculate the MHR(maximum heart rate)
Once you have calculated the maximum, let's check where is your target zone. Here is the formula:

• MHR x Training Zone % = desired BPM(beats per minute)

Example:If my MHR is 190 and i want to train in the Fitness Zone: 190x0.6=114 BPM

Training zones

Healthy Heart Zone - 

• 50-60% of MHR.Perfect for warm up of advanced athletes and also the best zone for beginners.85% of the calories burned are fats and this zone has the lowest risk on injury

Fitness Zone(Fat Burning) - 

• 60-70% of MHR.The benefits and risks are like the Healthy Heart Zone but the far burning process is more intense thus burning more calories.85% of calories are fats.

Aerobic Zone(Endurance Training) - 

• 70-80% of MHR will increase cardiovascular and respiratory systems.Also it will increase the size and strenght of your heart.50% of calories are fats but the overall amount of calories burned is bigger.

Anaerobic zone(Performance Training) - 

• 80-90% of MHR Improves VO2 max(maximal oxygen consumption), cardiorespiratory system, improved endurance and less fatigue.High intensity zone 15% of calories are fats and overall calories burned are more.

Red line(Maximum Effort) 

• 90-100% This zone burns the most calories but most people can't stay in it for long.You should only train in this zone if you are in good shape and have consulted your physician.

How to use these values ​​in practice?

Don't worry you won't have to use a heart rate monitor every time you go jogging. It is desirable use a heart rate monitor in a few workouts so you can get an idea of what the pace for the desired zone will be. Since we are talking about a zone, not about an exact value it's okay if the BPM vary.