Heart Rate Training Zones
How to Find Your Heart Rate Training Zone
The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.
The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.
The Anaerobic Zone - 80% to 90%
As our bodies perform strenuous exercise, we begin to breathe faster as we attempt to shuttle more oxygen to our working muscles. The body prefers to generate most of its energy using aerobic methods, meaning with oxygen. Some circumstances, however, such as lifting heavy weights, sprinting, and jumping; any exercise that consists of short exertion, high-intensity movement, require energy production faster than our bodies can adequately deliver oxygen. In those cases, the working muscles generate energy anaerobically. This energy comes from glucose (sugars) through a process called glycolysis, in which glucose is broken down or metabolized into a substance called pyruvate through a series of steps. When the body has plenty of oxygen, pyruvate is shuttled to an aerobic pathway to be further broken down for more energy. But when oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, which allows glucose breakdown--and thus energy production--to continue. The working muscle cells can continue this type of anaerobic energy production at high rates for one to three minutes, during which time lactate can accumulate to high levels.
The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.
Resting Heart Rate
To determine your resting heart rate (HRrest) is very easy. Find somewhere nice and quiet, lie down and relax. Position a watch or clock where you can clearly see it while lying down. After 20 minutes determine your resting pulse rate (beats/min). Use this value as your (HRrest). If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and identify the lowest value achieved. Use this value as your HRrest. The heart is a muscle so with regular exercise it will become larger and become more efficient as a pump. As a result you will find your resting heart rate gets lower so you will need to check your HRrest on a regular basis (e.g. Monthly).
Heart Rate Max
220 - Your Age
Example: 220 - 15 = 205
Calculation of a Zone Value
The calculation of a zone value, X%, is performed in the following way:
● Subtract your HRrest from your HRmax giving us your reserve heart rate (HRreserve)
● Calculate the required X% on the HRreserve giving us "Z"
● Add "Z" and your HRrest together to give us the final value
Example: Figure out your Anaerobic Training Zone
Athlete is 15 years old
220-15 = 205 (HRmax )
The athlete's HRmax is 205 and their HRrest is 70, determine the 90% value
● HRmax - HRrest = 205 - 70 = 135
● 90% of 135 = 121.5 (122)
● 122 + HRrest = 122 + 70 = 192 bpm
The athlete's HRmax is 205 and their HRrest is 70, determine the 80% value
● HRmax - HRrest = 205 - 70 = 135
● 80% of 135 = 108
● 108 + HRrest = 108 + 70 = 178 bpm
*Anaerobic Training Zone would therefor be 178 bpm - 192 bpm.
http://www.brianmac.co.uk/hrm1.htm