If your aim is to get fit, training according to your heart rate, is what you should be concentrating on. Knowing your heart rate is important, whether you are training to lose weight or attempting to improve your cardiovascular health.
Training in correct heart rate zone helps you achieve your goals quickly. The following steps are the seven ways that help calculate your efficient heart rate training zone.
1. Calculate the Maximum Heart Rate
This can be easily calculated by subtracting your age from the number 220 which gives you the maximum heart beats every minute. However, there are other factors such as your genetic make-up as well as fitness level that can have an impact on the results.
To get clearer results, go for the stress test or the exercise tolerance test. This is a three-minute test carried out under the supervision of a doctor where you keep increasing your speed and inclination to reach the highest heart rate.
2. Calculate the Resting Heart Rate
Calculate your pulse every morning when you get out of bed. Do this for a few days to get an average number to determine your resting heart rate.
3. Find out the Heart Rate Reserve
Now that you have the maximum as well as the normal resting heart rate calculated, deduct the resting heart rate from the maximum heart rate. The result is your heart rate reserve, that is used to prescribe exercises suited for you.
4. Calculate the Range for Fat Burning
This range generally lies between 50% to 75% of the heart rate reserve. Since you have calculated the heart rate reserve in the above step, you need to calculate the range that falls in between 50% to 75% of that.
With these two numbers, you need to add your resting heart rate to get the aerobic training heart rate range, at which you will effectively burn fat.
5. The Range for Fitness
When it comes to reaching greater aerobic endurance, the range is higher than the range for fat burning. This range lies between 75% and 85% of the heart rate reserve. Again, once you calculate this range, add your resting heart beat range to these two limits to get the training range, which will improve your endurance and fitness.
Generally, this range lies between 155 to 165 heartbeats on average.
6. Aerobic-Anaerobic Threshold Heart-Rate
Between 85% and 90% of the heart rate reserve (resting heart beats added to them, of course) gives you the range of Aerobic-Anaerobic Threshold Heart-Rate, which is generally the level with which you throw yourself into an exhaustive workout mode.
Athletes generally indulge in training at this level to push their endurance. If you’re trying to lose weight, working out at this high intensity is not advisable. You would want to improve fitness levels first, training at a lower rate.
7. Anaerobic Training Heart Beat Range
Now take the range of 90% to 100% of your heart rate reserve and again add the resting heart beats to them to get the anaerobic heart rate. At this level, you want to go as fast as you can, for as long as your body can endure it.
It will leave you completely exhausted and drained, so train under supervision or with a partner if you work out in this range.
Now, you can calculate your heart rate, start working out and improve your fitness levels to achieve a healthier lifestyle.
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