Heart Rate and Workout Zones @PB
Heart Rate Monitoring or HRM in short has become the bread and butter for many fitness activities today. Be it going to the gym, walking, running or even sleeping, there are many fitness bands in the market that track your heart rate all the time.
What is Heart rate and how is it measured?
Heart rate is simply the number of times your heart beats in a minute. This is measured by your pulse near your wrist or through a heart rate monitor. HR is sometimes referred to as Heart Beats per minute or BPM. Everyone has a different base HR (resting HR) based on age, body metabolism, body type, and even how you are feeling on a particular day. Keep in mind this changes from person to person.
Why is it important?
Training with Heart rate is vital as it is key to strengthening your Heart muscles. Do it right and they will get stronger, do it wrong and you will end up hurting yourself. How do you know what is right and what is wrong? This article will help you understand your heart better and will help train smarter and reach your fitness goals.
What are HR Zones and what do they mean?
HR Zones are calculated based on how much you can push your heart during a workout. This is called as Max HR and it is calculated using this formula = 206.3-(0.711*your age).
Example for a 40 year old, its 206.3 – (.711*40) = 181. So 181 BPM is the recommended maximum a 40 year old can push to whilst working out. Simply put it is based on your age. The different HR zones are based on your Max HR.
There are 5 basic HR Zones and working out in each zone has its own effect on your body and heart.
Aerobic Zones (Uses fat as the main source of energy during a workout)
- Blue Zone – Resting or Base Heart rate. 35-59% of Max HR
- Green Zone – Warm up 60-69% of Max HR
- Yellow Zone – Fat Burn Zone 70-79% of Max HR
- Orange Zone – Endurance and Strength Zone 80-89% of Max HR
Anaerobic Zone (Uses Carbohydrates as the main source of energy to fuel your workout)
- Red Zone – Vo2Max or Race Day Zone 90%+ of Max HR
How to train Smart?
Heart rate training is all about being smart. Choose the correct zone based on your goals or fitness needs and you will be able to achieve your goals in quick time. For example, say your goal is fat loss, all you have to do is try to maintain your Heart rate in the fat burn zone(Yellow Zone). This will enable your body to consume fat as the energy source and will enable maximum fat burn in a short period of time. Couple that with a HIIT(High Intensity Interval Session) for max fat burn and building strength at the same time. Maintaining the heart rate in your desired training zone will also improve your focus and mental strength, this will enable you to be more focussed on not just your workouts but also on day to day activities. Choose your zones according to your body’s needs and keep pushing the limits so you always keep your metabolism on a high. Settling down or stagnating in the same zone when your body demands more effort will show no results. Keep an eye on your resting HR, feel and understand how your body responds to different zones and make changes if needed.
Benefits of Zone Training
- Increased Metabolism
- Optimum results
- Helps focus on not just training but also recovery
What to expect at PedalBeat and how to measure your progress
At PedalBeat we have dedicated trainers who design the workouts to help you stay in specific zones and guide you through the workout so that you achieve your end goals. We help you track your progress. With top end HR technology that streams your HR live on to a large display, you will be on top of your heart rate at all times. It’s this honest and instant feedback that helps you push yourself to give your best.
The more you work your heart, the more it gets conditioned. So if you see your average heart rate move down to lower zones on average it means that your heart is getting stronger and you are getting fitter. As mentioned earlier do not settle down once your body gets used to the workout, this is where you push your boundaries and get fitter even more. PedalBeat also sends out your workout summary after each session with times spent in each zone and also a HR chart to track your recovery times. You will also receive a monthly summary to analyze all the numbers you care about. You can also login to the PedalBeat Dashboard and review the numbers for every session you have ever attended at any time!
Hope this answers some of your queries with regards to HR and HRM