A big part of my journey success has been understanding my heart zone training. Heart Zone Training helps you understand your training intensity, are you not putting enough into your workout to get the best results, are you efficiently burning fat? If you know your maximum heart rate (MHR) and/or Anaerobic Threshold (AT) you can use heart zone training to gear your workout to the correct intensity.
For first time exercisers, have your physician perform a stress test to determine your max HR along with your target zones specific to your goal. This is especially important if you are just starting an exercise program or have not exercised for a prolonged period of time.
I took a metabolic exercise test at Life Time Fitness to get a more accurate number for both my resting and maximum heart rate.
–Try this if you want to get an estimate of your Anaerobic Threshold: Subtract your age from 180.
Subtract 10 if you have not been exercising. Subtract 0 if you have been exercising 2 to 3 times per week for the past year. Add 10 if you have been exercising 4 times per week for the past few years.–
Now take a look at this chart to get an idea where you are: LIFE TIME FITNESS® HEART RATE TRAINING maximize your workout
If you have reached a plateau, you should begin to alter the frequency, intensity and duration of your workouts. The body is smart and adapts to routine. If you follow the same program, and have done so for a while, you may have stopped seeing results. Variety is the key. Focus on different workouts, at different target zones, on different days while adjusting your workout time.
During exercise I wear a Polar watch to monitor my heart rate, very simple I can simply take a look at where my heart rate is, how many calories I have burned, how long I have been working out for etc. Some of the watches have additional features that will allow you to log your progress into a chart on your computer etc.
It seems like allot of work initially but once you know your zones it is well worth it!
Knowledge is so important for your succesful journey!
Stay active, stay healthy!
29 users commented in " Heart Zone Training "
Follow-up comment rss or Leave a TrackbackI have tried a heart rate monitor, and found it useful in giving me some info on where my heart rate was at. It’s been a while since I’ve used it though. Maybe it’s time to get it back out and try it again.
I’ve found through interval training that my perceived heart rate is a good indicator of when it’s time to back off or pick it up a bit. But, it is useful to get more accurate results. I’ll get it back out and see where I’m at in my workouts. Actually it would be interesting to use when I go for a run outside, or a bike ride. I’ve only used it when I’ve been on the treadmill.
—————————-
@Lance, I have also found that my speech patterns will give me an idea of where I am i.e. if I can’t complete a full sentence clearly, I am at zone 4. Thanks for your feedback!
-Mark
I always wear a heart rate monitor when I workout – can’t exercise without it!
————————–
@FatFighter, same here!
-Mark
180! I was always told it was 220 for max heart rate. If it’s 180 then just walking puts me over my max heart rate. Are you sure that is not for optimal heart rate instead of max?
Jenn
—————————-
@Jenn, Good question Jenn! FitMom’s response is right on! “As for the 180 question- remind her that is the max. I’ve always done the 220 – age multiplied by 80% or by 60% to get the zones. But, it’s not all that accurate because everybodys level of fitness is different. There are other ways to determine max/min zones- but for a new exerciser- maybe the breath test is a good start.”
Thanks FitMom!
-Mark
You are so right, knowledge is important. Sounds like everyone should find out our numbers. Thanks for posting this info.
—————————–
@Big Girl. I find it extremely useful! Thanks!
-Mark
Great info my friend.
I like the 120 rule. Keep it above 120 no matter how your working.
And the 180 minus the age is a great lil tool to use if your looking to gauge and monitor your intensity.
Great post.
————————–
@Strong One, Good rule! Thanks for your feedback!
-Mark
Yep, I use a heart rate monitor. I use a Polar on the bike and the Garmin on the run. Altho not so much when running cause the strap gives me welts and I pretty much know what my heart rate is by my breathing. As for the 180 question- remind her that is the max. I’ve always done the 220 – age multiplied by 80% or by 60% to get the zones. But, it’s not all that accurate because everybodys level of fitness is different. There are other ways to determine max/min zones- but for a new exerciser- maybe the breath test is a good start.
——————————————–
@Fitmom, Excellent input as always! Thanks!
-Mark
Very neat tip about finding your maximum heart rate.
@Tipper, Thank you!
-Mark
I follow the Body Fit for Life regime and shake it up every day. Works for me. 🙂
————————–
@Claudia, Shake it up everyday is good! 🙂
-Mark
I’ve been tempted to get a heart rate monitor for awhile now. I know what my heart rate should be at different levels, but I’ve never monitored it during a workout. I just generally base how hard I am working on how easy it is to carry on a conversation.
—————————-
@Gena, The conversation thing does give a good idea too. Thanks!
-Mark
I’m going to check out the polar watch. That is a great idea. I have a pedometer that tracks daily distance, steps, stride. I track my mileage on my bike. I need to track my heart before it gives up.
POD, I have a pedometer as well…probably switching to a Garmin. thanks for sharing!
-Mark
Thanks for stopping by. I’ll have to add you to my twitter account (if I can figure out how).
Your site is pretty cool too, way more detailed than mine!
—————————————
@dunlapa, Thanks for the visit!
-Mark
It is good to know that I am in ‘the range’ when working out with my heart rate. Thankfully our gym has a watered down version on the wall. I have eyed up the polar watched at triathlons… do you really like yours? You hate to spend that kind of money and not be happy with the results.
———————————
@Kat, I can’t be with out it! Extremely important for me.
-Mark
I was looking at those watches at LifeTime last week. May have to purchase one.
And yes Mark….in response to your comment on my blog…your wife is in good company! =)
——————————–
@Tammy, I highly recommend the watch! My wife will be glad to hear! 🙂
-Mark
I just use the “conversation test!”
————————-
@Mama Zen, Good job!
-Mark
Hi Mark – thanks for dropping by my blog. I’m trying to be more active…I wish I had a swimming or exercise buddy. It’s hard for me to be my own motivation to move more.
——————————————-
@DC Watts, It is a challenge indeed….I like how good I feel after a workout. Sometimes just taking that first step gets me moving! 🙂
-Mark
So cool! You have the greatest links. I need to get myself a heart rate monitor.
@Sagan, I highly recommend it! Thanks!
-Mark
Mark-
I wouldn’t say that I am at a plateau yet, but I am slowing down a little bit. You make a good point. I should probably monitor my heart rate and change up my workouts. How many times a week do you work out, Mark? You don’t have to tell me all your secrets or anything. 😛
————————————————
@The Baroness, Give it a try! 5 days a week, 1-2 hours with a variety of exercises…no secrets here…just keeping busy and learning as I go. Just a guy on a journey! 🙂
-Mark
I’m always going to be in favour of systems that allow you to personalise your system to fit your own body.
I have a premonition that in the future these heart rate monitors will become more important, and the formulas will start to include factors such as air particle content.
————————————————
@Gabrielle, Thanks for your insight and input!
-Mark
I really need to find out my numbers. This is a great post and thank you for the links 🙂
——————————-
@Sandy, It has helped me!
-Mark
I have always worn a Polar too. I religiously record my max/avg heart rates for each session, and casually track it during exercise, but have never really done any exercise session planning around my heart rate. Probably should be a bit more proactive.
@Andrew, Give it a try….you might be surprised by the results. Thanks for your comments!
-Mark
Thanks a lot for the follow up. I was afraid that I was going to have to reset my hrm, which is a pain the the hoohah. I work out in intervals, running my hr up to about 160 then walking till it’s back down to 130, rinse and repeat for the duration.
Jenn
@Jenn, Of course…great job with your exercise! Thank you! 🙂
-Mark
I dont use one.
SHOCKING I know 🙂
——————————
@Mizfit, I am shocked at you! 🙂
-Mark
I could not do any cardio without my HR monitor. Okay, that’s not tru, I do cardio without it, but when I forget it, I am all sorts of pissed about it.
[…] Heart Zone Training Mark Salinas MN Healthy Living Today Posted by root 3 hours ago (https://marksalinas.com) Now take a look at this chart to get an idea where you are life time fitness heart rate training and yes mark in response to your comment on my blog your wife is in good company weight loss and exercise for maintaining a healthy lifestyle powered by wordp Discuss | Bury | News | Heart Zone Training Mark Salinas MN Healthy Living Today […]