Heart Rate Training

A great way to gauge the intensity of your workouts is to work in specific heart rate training zones. Each zone is a little different and has different benefits. To begin, you must first find your maximum heart rate (MHR). The simplest equation to do this is the number 220-your age for men, or 226-your age for women. For example, my equation would be 226-31=195, meaning that my maximum heart rate is 195 beats per minute. This is only a rough estimate; a more accurate result can be determined by having a stress test administered on a treadmill by a professional. If you are over 35, obese, on several medications, and/or have a history of heart disease in your family, you might want to spring for a clinical test.

The best and most consistent way to measure your heart rate is to wear a heart rate monitor. This is typically a strap that is worn around your chest with a transmitter that sends your heart rate to a wrist watch. Some cardio machines at gyms will also read the chest strap and show your heart rate on the machine control panel. As for the grip sensors on those machines, they are up to 20% off in terms of accuracy, so I would not depend on them to give you an accurate heart rate, and especially not an accurate number of calories burned. Most heart rate monitors have the capability to also tell you the number of calories burned in a workout, and what your average, minimum, and maximum heart rate was for the duration of your workout. They can also be set to tell you what percentage of your maximum heart rate you are working at (less math for you!), or how many times your heart is beating per minute.

To find your heart rate the old-fashioned way, gently place your index and middle fingers on your carotid artery, between your collar bone and jaw line. Watching the second hand of a clock, count the beats for 6 seconds beginning with 0 (0, 1, 2, 3...) and then add a 0 to the number. For example, if I counted 15 beats in 6 seconds, my heart would actually be 150 beats per minute. 

Now comes the math... To warm up, you want to work at about 50-60% of your MHR. This is the easiest zone, and a great starting place for people just beginning an exercise program. This zone has been shown to decrease blood pressure and cholesterol. It also has a lower risk of injury. Types of exercises to put you in this zone can be walking, easy biking, or taking it slow on a machine at the gym. Taking my maximum heart rate of 195 beats per minute, 50-60% of this would be about 97-117 beats per minute.

The aerobic zone is working at about 60-70% of your maximum. Working in this zone will benefit your endurance, increase your cardiovascular and respiratory system and increase the strength of your heart. Working in this zone is recommended if you are preparing for an endurance event, such as a marathon. Using myself as an example again, 60-70% for me would be 117-136 beats per minute.

The anaerobic zone is your performance training, 70-80% of your maximum. This zone can increase the amount of oxygen you consume during exercise, improve the cardiorespiratory system, and can also help with endurance and fighting fatigue. Women who are 31 luck out again with not having to do math; 70-80% would be 136-156 beats per minute.

Maximum effort would be working at about 80-90% of your maximum heart rate. This zone is very intense, burns the most number of calories, but cannot, and should not, be maintained for a long period of time. Some exercises that would help you reach this zone would be sprinting for a short period of time, 30-60 seconds, running up a set of stairs, or sprinting on a bike. This zone is not recommended for people new to exercise, but certainly something to work towards!