How to Become An Expert At Reading Your Heart Rate

Improve your workout by zeroing in on your ideal heart rate.

Heart Rate Zones

The first step:

Subtract your age from 220 (e.g., If you’re 40, 220-40 = 180)

The second step:

Divide your beats per minute during a workout by the number from above (e.g., if your heart rate is 145, 145/180 = 80.5%)

Heart rate zones: 

50-70%

This is moderate intensity, which can help with recovery or with improving endurance. Some refer to this as the fat-burning zone, because it causes your body to draw a larger portion of energy from fat than from carbs, but you’ll still burn fat during more intense exercise. Check out these 30 simple ways to burn fat fast.

70-85%

Training in this zone will help to improve your performance, making your heart and muscles more efficient.

85-100%

This is when your body moves from aerobic to anaerobic mode. You should be working at this intensity for short bursts when you’re doing high-intensity interval training. (This sports bra will help give your “girls”the support they deserve.) It can help you go faster or sustain a more intense exercise.

Next, read up on the 10 reasons why the Apple Watch 4 is a game changer for runners.

Originally Published in Best Health Canada

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