HEART RATE TRAINING ZONES
Estimated Maximum Heart Rate
True Maximum Heart Rate
Resting Heart Rate (RHR)
Heart Rate Reserve (HRR)
MHR - RHR
220 – age =
226 – age =
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Zone 1: A great deal of research indicates that being active at 50-60% percent of your MHR consistently and for a total of 30 minutes on most days, reduces the risk of developing many chronic diseases.
Lower Target Heart Rate Zone = [HRR X 50%] + RHR =
Upper Target Heart Rate Zone = [HRR X 60 %] + RHR =
Zone 2: If your goal is to reduce body fat and you have been relatively inactive, you will need to train at a level of 60-70% of your MHR.
Lower Target Heart Rate Zone = [HRR X 60%] + RHR =
Upper Target Heart Rate Zone = [HRR X 70 %] + RHR =
Zone 3: If your goal is to improve your cardio-vascular conditioning and metabolic conditioning, you should train within a zone of 70-80% of your MHR. This is also a good zone for fat burning if you are already fairly fit.
Lower Target Heart Rate Zone = [HRR X 70%] + RHR =
Upper Target Heart Rate Zone = [HRR X 80 %] + RHR =
Zone 4: If you are in top shape and training for a sporting event, you might need to include some workouts that are 80-90%+ of your MHR. This level of training is both physically and mentally demanding so it is not something you would do on a daily basis. This zone is also a fat burning zone if you are extremely fit.
Lower Target Heart Rate Zone = [HRR X 80%] + RHR =
Upper Target Heart Rate Zone = [HRR X 90 %] + RHR =
Zone 5: This is the highest intensity training – 90-100% of your MHR. You should only train at this level if you are extremely fit. You can use this zone for high-intensity interval training & CrossFit. Since fat loss is always dependant on total calories burned, a high volume of training (which can only be accomplished if you are very fit) in this zone can also be deemed a fat burning zone.
Lower Target Heart Rate Zone = [HRR X 90%] + RHR
Upper Target Heart Rate Zone = [HRR X 100 %] + RHR
Note: Training in one or all of these zones can play a part
in your overall fitness program, depending on your individual goals.
HEART RATE TRAINING ZONES
Does this diagram look familiar? Ever seen it somewhere?
Well, this chart, and others like it have been around for quite a long time in the fitness industry. Usually, they are found in Globe-O gyms across the country on treadmills and stair-steppers. The message here is that if you keep your heart rate at a fairly low rate, e.g., 120-130 beats per minute if your in your 30’s, then you will be burning most of your calories from body fat. However, if you elevate your heart rate any higher, then you’re working on “cardiovascular fitness,” or “peak athletic performance.” How many people do you seen in Globe-O gyms working on peak athletic performance with their headsets on, watching ESPN or Days of Our Live? Not many.
Although not perfect, this is a chart I believe to be much more efficient for our purposes. This chart details a large target heart rate zone, above the fat burning zone. This is where the confusion lies and where people are misguided through no fault of their own.
We are in our fat burning state for 90% of the day. This zone is called the “oxidative” or “aerobic” zone. When we are at a relatively low intensity in a workout, or are even sitting at Starbucks, walking in the mall, even pulling weeds in our back yard, we are in the fat burning “oxidative “ zone. A few researchers (true story) were sitting next to each other on a plane and said “Hey, it looks like the lower the heart rate, the
more body fat is used as an energy substrate (fuel). Let’s recommend training at a low heart rate if a person’s goal is to lose body fat! “ This is exactly why so many people are on pieces of cardio equipment to lost body fat while closely monitoring their heart rate and maintaining it as a low rate. Although it is certainly better than sitting on the couch while drinking a grande caramel machiado, it’s an inefficient usage of time, calories and money for most people.
One of the reasons that our CrossFit classes are so popular is due to the outstanding results that our guests continue to have via high intensity training. If most of you in our classes were to wear a heart rate monitor, you would see that your heart rate is WAY above the fat burning zone. Fat simply cannot break down fast enough to supply your body with enough fuel in time when surviving through Chelsey or Barbara. However it does supply a LAEGE PORTION of calories. The remaining calories, which can break down very quickly, come from muscle glycogen and blood glucose (sugars). AFTER the workout, 24-48 hours is the key difference with high intensity training.
Imagine surviving through some of our WODs like this week. This last Tuesday was “Angie”. Most of you probably burned upwards of 500-600 calories in 25-30 minutes. Your body had to rebuild and recover after this WOD and required a load of fuel to do so. For the next 24-48 hours, your body was constantly going through breakdown (catabolic) and building (anabolic) reactions. Your metabolism was on FIYA! A metabolism on FIYA! increases your OXIDATIVE or aerobic, FAT BURNING STATE. You will burn more calories in a 24-48 hour period of time in a high intensity strength & conditioning program than you will on a cardiovascular program. You will also have much more lean muscle mass, a denser skeletal frame, a stronger core and superior neuromuscular reactive/propioceptive system.
Providing not just fitness, but also fitness education.
Now start training for the 2011 Warrior Dash!