The medically-based Karvonen formula below is the most precise method to calculate target heart rate because it takes into account your resting heart rate.
Your Average Resting
40-50% — Beginner Exerciser
50-60% — Intermediate Exerciser
60-70% — Advanced Intermediate Exerciser
70-85% — Advanced Exerciser
Your heart rate training zone is a critical element in exercise. You must train at a variety of different heart rates in order to stimulate your body to improve your fitness level. Taking your pulse and calculating your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working.
Easiest, Most Comfortable Zone
Exercise Benefits: Body fat decreases, blood pressure lowered, cholesterol lowered, muscle mass improvements, decreased risk for degenerative diseases, safety high.
Cruise Zone – you can train for extended periods of time in this zone 75% - 85% of all calories from fat as fuel, 6 – 10 calories per minute
Exercise Benefits: Gain muscle mass, lose fat mass, strengthen heart muscle, fat utilization zone, training your fat mobilization, fat transportation, your muscles to burn fat, your fat cells to increase the rate of fat release, increase in the number of mitochondria in the muscle.
Transition Zone – from two health zones to two performance zones still feels comfortable, you will break a sweat, but no anaerobic burn sensation
Exercise Benefits: Improved overall functional capacity with increase in the number and size of blood vessels, increased vital capacity, respiratory rate, max pulmonary ventilation, pulmonary diffusion, increase in size and strength of the heart, improvements in cardiac output and stroke volume.
Max Calorie Burn Zone
Exercise Benefits: Max fat burn, but you must be fit enough to train with some oxygen present for additional fat burn. No fat burning if exercising above fat burning heart rate. High total calories. burned during exercise, high carbohydrates as source of calories. Improved VO 2 and higher lactate tolerance.
Peak Race Zone – Athlete Only Zone!
Exercise Benefits: Highest total calories burned, but lowest percentage of fat calories. Lactate tolerance zone. This zone is only for the very healthy and fit!!! Spending too much time in this zone, even for elite athletes can be painful, cause injuries and lead to over training, which leads to poor performance!
Find out how to calculate your resting heart rate and use it to determine your overall heart health.Read article
Discover the many health benefits associated with using a standing desk while you work.Read article
Whether you want to lose weight, cross-train for another sport, compete on the water, or rehabilitate from injury, rowing is a complete exercise.Read article
Indoor cycling is the perfect low-impact exercise to improve cardiovascular function and endurance and decrease stress levels.Read article