You will often read that your target heart rate (HR) should be 60 to 80 percent of your maximum HR when you exercise. And, to reap the health benefits of cardiovascular exercise, your training plan should include a goal of three to five workouts per week, 20 to 60 minutes (excluding warm-ups).
Although athletes often exceed the 60-80 percent goal for building endurance, the average person gains little additional value when they exceed this range. Exceeding the target range puts undue stress on your body and increases the chance of injury. Your heart is simply working too fast, and your body is having a hard time replenishing oxygen. On the other hand, exercising below the 60 percent goal has fewer benefits for those who exercise regularly.
So yes, heart rate monitors are useful tools for those interested in maximizing their results in the shortest amount of time. They are especially useful for endurance athletes and those interested in losing weight. Keeping your HR within the target range allows you to exercise for longer periods without depleting your body’s resources and will reap the maximum benefits during your workout.
Typical heart rate zones
- Heating (50 – 60% of maximum heart rate): The right zone for people just starting a fitness program and a good warm-up zone for those who exercise regularly. This area has many benefits and a low risk of injury. It also helps you lower your body fat, blood pressure, and cholesterol levels; It is estimated that 85% of the calories burned in this zone come from body fat.
- Mild exercise zone (60 – 70% of maximum heart rate): This zone offers basically the same benefits as the warm-up zone, except that you burn more calories due to the increased level of exercise.
- Aerobic zone (70 – 80% of maximum heart rate): The aerobic zone will improve your cardiovascular and respiratory system and strengthen your heart. This zone is preferred by endurance athletes and those interested in significantly improving their fitness level.
- Anaerobic zone (80 – 90% of maximum heart rate): Endurance athletes benefit from training in this zone. This zone helps improve your VO2 max – the highest amount of oxygen that can be consumed during exercise. Your doctor or a top gym can test your VO2 max. It takes more than just measuring your heart rate while running on a treadmill; The specialized equipment that you breathe into while exercising is the best way to measure it. Exercising in the anaerobic zone also improves your endurance levels by increasing your tolerance to lactate (you fight fatigue better). This is a high intensity zone. Only include it in your training if you know what you are doing and have your doctor’s approval.
- HR max. (90 – 100% of maximum): Consult a physician before creating a training plan that includes exercises to reach maximum heart rate. Although this zone is achievable and will burn a lot of calories, most people, even those in excellent shape, will only exercise in this vigorous zone for very short periods of time.
Here’s a little tool to estimate your target rate: Calculate target heart rate