Heart rate zones are specific heart rates that are best for different fitness goals. They are calculated by setting an athlete’s resting and maximum heart rates. Different zones achieve different goals, such as fat burning or muscle recovery. Heart rate zones differ from person to person and beginners should stay in their target zones.
By participating in aerobic training, an athlete will notice their heart rate increase. When the body exercises, the heart must work harder to circulate blood throughout the body, which means the heart beats faster. The rate at which the heart beats is called the heart rate. Heart rate zones are specific heart rates that are best for different fitness goals. Heart rate zones are calculated by first setting an athlete’s resting heart rate, then setting the athlete’s maximum heart rate. The zones between the minimum and maximum heart rates are essentially targets that the athlete must hit in order to achieve different fitness goals, such as fat burning or VO2 max training.
Different heart rate zones achieve different goals. Working in heart rate zones that are within 60% to 70% of maximum heart rate will allow the athlete to achieve fat burning and muscle recovery. This zone also helps build endurance if the athlete remains within the zone for an extended period of time. This is called the heart rate zone recovery area, as muscles can recover from strenuous workouts by producing glycogen.
The opposite in terms of heart rate zones is the 90% to 100% start zone. Athletes cannot sustain performance in this zone for long periods of time, as it is the most intense of the heart rate zones. The athlete is working at full capacity, and this zone is reached by running sprints or pedaling as hard as possible. This zone helps the body develop fast-twitch muscles that are useful in quick, explosive movements. Training in this zone is extremely difficult and it is common to reach this heart rate zone during interval training.
Between peak and moderate output there are several zones that can help burn fat, build stamina, and build a healthy heart and cardiovascular system. The 80% to 90% starting zone will help the muscles develop a higher lactic acid threshold. As the body burns glycogen for energy, lactic acid builds up in the muscles. The rate at which the body can eliminate lactic acid is the lactic acid threshold, and training in this zone can help the body learn to eliminate more lactic acid quickly.
Heart rate zones differ significantly from person to person, as each person’s maximum and minimum heart rate changes based on size, general health, age, and other factors. Minimum and maximum heart rates can be determined quite easily in one or more workouts, and target zones can be determined from there. Beginners should remember to stay in their target zones as much as possible for more intense workouts, and people with medical conditions should consult a doctor before any type of training.
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