Cardiovascular training is essential for maintaining a healthy heart and improving physical endurance. However, for To maximize the benefits and ensure a safe and effective workout, it is essential to understand your heart zones and how to use them in your fitness program.
Let's find out everything there is to know about the heart zones!
Index
What are Cardiac Zones?
The cardiac areas are Targeted heart rate ranges that determine training intensity.
Measuring your heart rate during exercise allows you to adjust the intensity to achieve specific results, such as burn fat, improve endurance or increase speed.
These areas are identified based on maximum heart rate (HRmax), that is the maximum number of heartbeats per minute your heart can reach during exercise.
The Five Cardiac Zones
Let's discover the 5 heart zones!
Warm-up Zone (50-60% HRmax)
This is the lighter area, ideal for warming and cooling the body. The main goal is to gradually increase your heart rate to prepare for the more intense workout.
Fat Burning Zone (60-70% HRmax)
In this area, the body mainly burns fat as an energy source. It's perfect for longer, moderate workouts, ideal for weight loss and improving stamina.
Aerobic zone (70-80% HRmax)
Here occurs a significant increase in endurance and cardiac efficiency. Workouts in this zone are great for improving aerobic capacity and increasing muscular endurance.
Anaerobic Threshold Zone (80-90% HRmax)
This area is characterized by a high intensity, with the body starting to use the glucose as the main source of energy.
Training in this zone improves your ability to tolerate lactic acid buildup and increases speed.
Peak Zone (90-100% HRmax)
This is the maximum training intensity, often achieved during maximal efforts such as sprint or interval training.
It is important to be cautious when working in this area to avoid overloading and injuries.
How to Use Heart Zones?
To make the most of the heart zones in your training, you need to identify your maximum heart rate and calculate the different zones based on it.
This can be done using a standard formula like the Karvonen formula or through heart rate monitoring devices.
How to calculate it?
Generally, maximum heart rate is estimated by subtracting the individual's age from 220 for men and 226 for women.
For example:
- A 30-year-old woman will have an estimated maximum heart rate of 196 beats per minute (226 – 30 = 196).
- A 42-year-old man will have an estimated maximum heart rate of 178 beats per minute (220 – 42 = 178).
It should be emphasized that these areas serve as rough guides; The optimal heart rate for each person can differ significantly due to variables such as level of training, state of health and personal goals.
Once your zones are determined, you can plan and adjust your training based on your personal goals. For example, if you want to burn fat, it is advisable to work in the fat burning zone most of the time.
In short, cardiac zones offer a valuable guide to optimizing cardiovascular training. Understanding them can help maximize the benefits of training, achieve fitness goals and maintain a healthy heart.
However, it is important to always consult a fitness professional before starting any new exercise program, especially if you have pre-existing health conditions.
With proper planning and consistent commitment, you can achieve extraordinary results and enjoy a healthier, more active life.
And you, did you know the heart zones and how they work to maximize the effects of training? Let us know in the comments and remember to follow us on our telegram channelSUBSCRIBE HERE TO THE TELEGRAM CHANNEL