How To Calculate Your Heart Rate Zones
Without an activity tracker, it’s hard to know whether your workouts are improving your health and fitness. It can take weeks, sometimes even months, to notice a physical change. But understanding our heart rate zones allow us to communicate with our body during exercise.
Here are 4 ways to manually calculate your heart rate zones (with a simple calculator to use at the end).
1. CALCULATE YOUR MAXIMUM HEART RATE
Let’s start with the easiest, calculating your Max Heart Rate (MHR). For men, subtract your age from 220; for women, subtract your age from 226. The result is an age-predicted maximum beats per minute.
While this method is a proven manual way to get your MHR, it doesn’t take into account your fitness level or genetics, which can make your true maximum heart rate 10 to 20 beats per minute higher or lower.
2. DETERMINE YOUR RESTING HEART RATE
This one’s a little more time consuming, but it’s one of the best ways to manually record your Resting Heart Rate (RHR). Take your pulse before you get out of bed in the morning, and continue this for 3-4 days in a row to get consistent readings.
3. GET YOUR HEART-RATE RESERVE
Heart Rate Reserve (HRR) is the difference between your Resting Heart Rate and your Maximum Heart Rate. It’s used primarily for determining heart rate zones during exercise, and the amount of cushion in heartbeats available for exercise.
To get your HRR, subtract your heart’s resting rate from your maximum rate.
4. CALCULATE YOUR HEART RATE-RANGE FOR FAT BURNING
The fat-burning zone is as it sounds…the zone you enter when you start burning fat, and it’ll lie between 50 and 75 percent of your Heart-Rate Reserve.
For example, say your Resting Heart Rate is 80, lets do some math. 50 percent of 100 beats per minute is 50. And 75 percent of 100 is 75. Next, add your resting heart rate to both numbers: 50 + 80 = 130 and 75 + 80 = 155. Your heart rate during aerobic training that will most efficiently burn fat is 130 to 155 beats per minute.
USE OUR HEART RATE ZONE CALCULATOR
Understanding your Target Heart Rate (THR) Zones can help you maximize the efficiency of your workouts, recover more quickly, and prevent injuries due to overtraining. Just fill in some simple information, and we’ll walk you through each step of calculating your THR.
Categories: Heart Rate Training, Resting Heart Rate