Heart Rate Training Zones Explained
Knowing Which of the Four Zones to Train Within
© Kim Ford
Aug 17, 2009
The four heart rate training zones consist of the moderate aerobic zone, the weight management zone, the aerobic fitness zone and the peak aerobic performance zone.
Although all cardiovascular training is good for fitness, regularly training within certain zones will have very different effects on the body. Therefore it is essential to understand the differences and work within the correct zone to achieve the required results.
How to Measure the Heart Rate During Exercise
The heart rate can be monitored very easily during exercise. The traditional method is to check the pulse. The exerciser should take his pulse from either his neck or wrist and measure for 10 seconds. This can then be multiplied by six to achieve the number of beats per minute.
Most cardiovascular machines in gyms have heart rate monitors attached which will measure the exercisers heart rate and display it on a monitor. Alternatively individuals can choose to wear their own heart rate monitor which consists of a strap around the chest to pick up the heart rate and a wrist watch to display the number of beats per minute. A decent heart rate monitor is the most accurate method of measuring the heart rate.
The Moderate Aerobic Zone
The moderate aerobic zone requires the exerciser to work out at between 50 and 60 percent of their maximum heart rate. At this level the exerciser should be able to continue for a time quite comfortably. The moderate aerobic zone is best suited to individuals with a low level of fitness, those who have been living an inactive lifestyle or individuals who are recovering from a medical implication which has left them unable to exercise for a time.
Working out for 20 minutes at a time within the moderate aerobic zone is the first step towards improved fitness for many people.
The Weight Management Zone
The weight management zone is often referred to as the ‘fat burning’ zone as it utilises the body’s stores of fat to fuel the workout. To work out within this zone the heart rate must remain between 60 and 70 percent of the maximum heart rate.
At this level the exerciser should be able to work out comfortably for a time of 20 minutes up to an hour.
The Aerobic Fitness Zone
The aerobic fitness zone or ‘aerobic training zone’ as it is also known, requires the exerciser to work between 70-80 percent of the maximum heart rate. Training regularly within this zone will improve cardiovascular fitness and endurance. It will help an individual to expand their endurance base to perform more intense aerobic exercise.
The Peak Performance Zone
The peak performance zone requires the exerciser to work at 80-90 percent of their maximum heart rate. This zone is the highest level of aerobic training and is only suitable to athletes or those who have trained over a long period. Athletes and serious sports competitors work out within the peak performance zone to increase their speed and stamina.
The Heart Rate Training Zones
- 50-60% Moderate Aerobic Zone
- 60-70% Weight Management Zone
- 70-80% Aerobic Fitness Zone
- 80-90% Peak Aerobic Performance Zone
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