Training in Your Heart Rate Zones
Posted 17/08/2016 : By: Sam Bodger
Which Zone Are You In?
We all know that working out is a great way to burn fats and carbs but did you know that your heart rate during exercise can directly influence which of these you are more likely to burn?
The first thing that you need to know is your maximum heart rate. This can be calculated roughly by subtracting your age from 220. This would mean at age 20 your maximum heart rate would be about 200bpm and at age 45 your maximum heart rate would be about 175bpm. An instructor at your local gym or health club would be able to give you a more accurate measurement.
When exercising, many cardio machines have hand sensors that can measure your heart rate and there are also chest straps available which give you an accurate heart rate reading. Once you know your maximum heart rate, you can use your heart rate reading against the chart to gauge which zone you are in.
In the Heart Rate Zones.
If you are 20 and reading a heart rate of 150bpm, this puts you in the 'Moderate Effort' zone. Your maximum heart rate would be 200bpm so 60% of that would be 120bpm and 80% would be 160bpm. However if you were 45 the same heart rate of 150bpm would put you in the 'Very High Effort' zone as your maximum heart rate would be 175bpm. 80% of your maximum would be 140bpm and 90% would be 158bpm.
Exercisers looking for fat burning would find the 'Low Effort' zone effective but the 'Moderate Effort' zone the most effective. The 'Moderate Effort' zone and the 'High Effort Zone' are better for burning carbs.
See the full size training in your heart rate zone chart.