How Maximum Heart Rate and Heart Rate Zones Affect Your Training

Let's start with the basics:

Calculating your Maximum Heart Rate.

There are a lot of different calculations...let's look at a few. [ 220 – Age] most common/widely used maximum heart rate formula

[ 207 – 0.7 x Age] more precise formula - adjusted for people over the age of 40

[ 211 – 0.64 x Age] slightly more precise formula - adjusted for generally active people For numbers sake in these we are using 220-age. Calculating your Target Heart Rate (basic). Target Heart Rate = Max Heart Rate x (0.6 for aerobic activities/beginning fat loss) OR (.8 for fitness/endurance/anaerobic capacity) Example: I am 28 so 220-28 = 192 Max Heart Rate 192 x 0.8 = 153.6 Target Heart Rate at 0.8 This can be broken to different zones using the heart rate zones. If I wanted the 80-90% zone, I would do the same formula.

192 x 0.9 = 172.8 So, my 80-90% zone is 153.6-172.8 Target Heart Rate

 

Next up, we have the Karvonen Formula for Target Heart Rate: Target Heart Rate = [Max HR – Resting HR] * Desired Intensity Zone% + Resting HR To find your resting heart rate, find your pulse start a timer and count the heart beats in 10 seconds then multiply by 6. This is ideally done in the morning before you even get out of bed. For sake of numbers, we are going to use 60 here. (192-60) x .8 + 60 = 165.6 (192-60) x .9 + 60 = 178.8 The same zone as the first calculation comes out to 165.6-178.8 Target Heart Rate.

 

Heart Rate Zones and Goals It is important to note that these zones go by many different names. However, the goal of each zone remains the same. Additionally, these calculations and formulas may be incorrect for a variety of reasons such as medical conditions or someone's background. The zones themself may actually vary due to many factors also. > These are GUIDES. Not Absolute formulas/zones/goals <

Tracking heart rate during training or the day? 

Fitness trackers are a great way. Many smart watches have a fitness tracker capability. 

- Kelsey - Head Of Fitness

Certified Personal Trainer, Certified Online Personal Trainer, Certified Nutrition Specialist, Pain Management Specialist

Additional Certs: Nutrition Coaching: Changing Habits, Not Diets, The 3D Approach to Finding Nutritional Balance,  Low Back Health Begins with the Core,  Kettlebells: Mastering the Swing, Training the Brain: The Neuroscience of Aerobic Exercise, NASM's Guide to Bodybuilding, Emotions in Motion: Exercise as an Anxiety Intervention, Special Olympics Inclusive Fitness Training, ACE IFT Model: Program Design for Every Client