Heart Rate - Part 2: Training Zones

Heart Rate Training

If you don't know how to check your heart rate, read Part 1 first.

Now that you know how to measure heart rate, you can use your number to maximize results from exercise. The goal of heart rate training is to increase your heart's efficiency and help you burn calories during and after workouts.
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Ideal heart rate training levels:

Moderate Intensity - This should be your zone if you are just starting or returning to exercise, or if you want to maintain a steady pace for a longer period of time.

High Intensity - This should be your zone if you are at a higher level of fitness and can physically tolerate the challenge. It can also be used if you only plan to train for a short period of time.

NOTE: Training above High Intensity level could put excessive strain on your heart and also switches you out of the fat burning zone and into the muscle breakdown zone.
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These are a few methods of finding your target heart rate training zone:

1. Heart Rate Max Method (quick and "classic" method for ages 20-60)

Max Heart Rate (MHR) = 220 - age

Example: Jacob is 40 years old.

Using the Max Heart Rate formula above, Jacob's MHR = 180 (220 - 40 = 180)

Moderate intensity training zone = 60-75%
180 x .60 = 108
180 x .75 = 135
To stay in this zone during exercise, Jacob should maintain a heart rate ranging between 108-135 beats per minute (bpm).

High intensity training zone = 75-85%
180 x .75 = 135
180 x .85 = 153
To stay in this zone during exercise, Jacob should maintain a heart rate ranging between 135-153 bpm.


2. Heart Rate Reserve Method (more accurate because it factors in resting heart rate)

Heart Rate Reserve (HRR) = Max HR - Resting HR

Example: Jacob is 40 years old and has a resting heart rate of 70.

Using the HRR formula above, Jacob's HRR is  [ (220-40) - 70]  = 180 - 70  = 110

Moderate intensity training zone = 50-60% of HRR + Resting HR
110 x .50 = 55;  55 + 70 = 125
110 x .60 = 66;  66 + 70 = 136
To stay in this zone during exercise, Jacob should maintain a heart rate ranging between 125-136 beats per minute (bpm).

High intensity training zone = 60-80% of HRR + Resting HRR
110 x .60 = 66;  66 + 70 = 136
110 x .80 = 88:  88 + 70 = 158
To stay in this zone during exercise, Jacob should maintain a heart rate ranging between 136-158 bpm.



3. Talk Test and Rate of Perceived Exertion (doesn't require math)
NOTE: These two guides are completely subjective, based on your own opinion during exercise. They do not provide accurate data, but can be used together as a general reference to gauge your level of intensity.

The Talk Test is in informal assessment of your ability to carry a conversation during exercise. If you are exercising and it is challenging to talk, but you can still speak complete phrases or sentences while feeling "breathy" then you are likely exercising at an appropriate intensity. If you can sign, then your workout is too easy, but if you are very winded and out of breath to speak clearly then you are likely exercising too hard.





The Borg RPE Scale is an informal assessment of your Rate of Perceived Exertion. For moderate intensity you want to feel like you are exercising somewhere around 13 or 14 on this scale. For high intensity you want to feel like you are exercising somewhere around 15 or 16 on this scale.







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Heart Rate After Your Workout
After you finish exercising, it's important to bring your heart rate back down. When you exercise, your heart beats faster and blood is routed to muscles and joints to support the activity you are doing. After your exercise, your body needs to re-route blood back to the rest of the body to support all of its regular processes. A cool down routine such as slower paced marching, walking, or stretching is a good way to gradually bring the heart back to a normal rhythm and restore normal circulation. Be sure to check your heart rate again after cool down. If it has not decreased from what it was during exercise, then spend a few more minutes just sitting and breathing slowly in through your nose and out through your mouth. If you are still not at or approaching your resting heart rate and/or you feel dizzy or lightheaded, try hydrating with a sports drink then, if needed, call a doctor or nurse for guidance.

Heart Rate - Part 1: Basics

What is Heart Rate?
Your heart rate (aka pulse) is the number of times your heart beats in one minute. With each beat, your heart is pumping blood with oxygen and carbon dioxide to circulate throughout your body and through your lungs. Measuring heart rate is one tool that can be used to determine heart efficiency and heart health. When you are sitting still, your resting heart rate should be between 60-100, but the lower the better.
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Examples of resting heart rate (RHR):

Alice: RHR = 60; Alice's heart is beating 1 time every 1 second
Brenda: RHR = 90; Brenda's heart is beating 1.5 times every 1 second (3 times every 2 seconds)
Carol: RHR = 120; Carol's heart is beating 2 times every 1 second

In this example, Brenda's and Carol's hearts are having to pump faster to circulate blood, even though they are sitting still. So Brenda's and Carol's hearts are seemingly less efficient than Alice's. Since Carol's heart is working extra hard to circulate blood even when sitting still, this could be an indication of a health concern and Carol should consult a doctor. 
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How to Manually Check Your Heart Rate
You can manually check your heart rate using any spot on your body where you feel your pulse. The 2 most common spots are on the front side of your throat slightly below your lower jaw (carotid pulse), or on the underside of your wrist near the base of your thumb (radial pulse).

Carotid pulse: Hold your index and middle finger together and locate your voice box at the front of your throat. "Walk" your fingers 2 steps over towards the same side as your hand until they sink into the "valley" beside your voice box. Slide your fingers up the valley to just below your jawbone. You may need to move your fingers slightly higher or lower, or press in gently, until you feel the pulse.

Radial pulse: Turn one hand palm up and use the index and middle finger of the other hand to touch your upturned thumb. Slide those 2 fingertips down your thumb until they land on the start of the wrist. You may need to press your fingers gently into your wrist to feel the pulse.

Before you start counting beats, you will need a device to help you visually keep time in seconds - a stopwatch, timer, analog clock with seconds hand, or digital clock that blinks in seconds. Once you have located your pulse and feel the beat, watch the seconds and count the number of beats. The most accurate reading is to count the beats for a full 60 seconds, but an easy shortcut to estimate would be to count the number of beats during 15 seconds and multiply that number by 4.

For example, if you count 20 beats during 15 seconds, then your estimated heart rate would be 80 because 20 x 4 = 80. This heart rate falls within the normal range of 60-100.


Other Methods

• Use a heart rate app on your smartphone or digital device. 
• Use a blood pressure monitor and refer to the pulse/HR reading.
• Some fitness machines like treadmills or elliptical trainers are equipped with metal handgrips to provide heart rate readings.

Now that you know how to measure heart rate, read Part 2 to learn how to use this number to maximize results from exercise.