Heart Rate Zones @PB
Continuing from the previous blog on how Heart rate works and the different heart rate zones, let’s dive deep into the each zone and see how it has an impact on our bodies. There are 5 basic HR Zones and 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 Zone 90%+ of Max HR
The optimum zone for burning the stubborn fat in your body! Perfect for improving your fitness levels as well. 20 minutes in the yellow zone is going to oxidize the fat cells and help the fat stores to get used as the primary source of energy! Jumps and hovers at a comfortable pace would keep the heart nicely paced in the Yellow zone.
The best zone for training your body to do endurance activities. Perfect for strengthening your aerobic capacity as well. 30-40 minutes in the Orange zone is going to make you stronger and faster. The fat stores are still used as the primary source of energy! Want to get to the Orange zone and get stronger? Climbs with medium resistance and pace is your answer!
Otherwise called as the speed/ anaerobic zone. Mostly happens when you go all out! To sustain the amount of effort put in, the body needs to pump in blood and due to the increased heart rate it looks at fast sources of energy, in this case it would be carbohydrates instead of fats. Sprints over 100 rpm is a good example of working out in the Red Zone.
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