Great to be able to track my heart rate and see what zone I was in. I was left wondering what it all meant though. I mean I knew once but now I am not so sure especially as I get into my later years and the maximum heart rate has perversely got lower - just when I really want to push myself!
So I thought I would do a quick refresher and this time write it somewhere I can find it easily!
How to Calculate Your Maximum Heart Rate
First things first - if you are the gym you type in your age and hey presto out comes the number.
Okay, but lets say you are running outside the gym (yes, it's possible).
Your maximum heart rate is calculated by deducting your age from 220. This is your 100% maximum heart rate.
For example, say I was a spritely 40 (sigh).
Then my maximum heart rate is 220 - 40 = 180 beats per minute
This is a rough and ready calculator or you could say, a rule of thumb. There are a few other factors that affect your true maximum such as your level of fitness but this measure is used as a rough indicator.
There are quite a few other methods - if you want to know more about methods for calculating your maximum heart rate have a look at this article from MedicineNet.com on Heart Rate Training Zones or this one from Running World (which includes steps on how to measure your maximum heart rate) or check out the Polar.com site for their method of calculating your target heart rate zone.
I thought I should add Polar since they make my heart rate monitor watch (brand loyalty can take many forms).
What I want to focus on is what to do with this number.
Training in the Heart Zones
If you look at the information online there are essentially five zones of increasing intensity (higher heart rate) with corresponding changes in what gets burnt (fat, carbohydrates or protein) and varying health benefits.
In addition to using your heart rate as a gauge for working out which zone you are in, most of them use your ability to carry out a conversation as a measure. This might explain why runners mutter so much.
The Heart Rate Training Zones
- Healthy Heart Zone Training( 50-60% of Maximum Heart Rate (Max HR)
You can talk normally. You get healthier but otherwise do not gain much in terms of endurance or strength.
You are normally this zone during warm up or cool down.
- Temperate or Fitness Zone (60-70% Max HR)
Sometimes referred to as the Fat Burning zone because most of the energy you will use comes from burning fat (about 85% from fat, 5% protein and 10% carbohydrates).
You are breathing heavily but use short sentences.
MedicineNet.com points out that while you may burn a higher proportion of fat in this zone, you may not burn as much total energy- so the actual amount of fat you consume may be less than if you go to the next phase:
- Aerobic Zone (70-80% Max HR)
Now you are panting and speaking in short bursts.
This zone builds up endurance, and helps increase your lung capacity and strengthen your heart.
The ratio is 50% fat and 50% carbohydrates being burnt off in this zone. However because you may be consuming more energy per minute in this zone, the total amount of fat you consume may actually be higher.
Go harder and you reach the:
- Anaerobic Zone (80-90% Max HR)
This is going hard. You will be tested. You may be able to gasp words: "Please...stop...running...so...fast".
This burns up mostly carbohydrates (85%), a little fat (15%) and little or no protein (1%).
Great for building up the amount of oxygen you can consume (your VO2 max).
In this zone you build up lactic acid - a by-product of all carbohydrates you are now burning up.
This knowledge helps me target my recovery training.
I know that I will certainly need endurance to sustain myself during gi-geiko and ensure I can keep good form and pay attention.
So I will ensure I do quite a bit of training in the aerobic zone.
That said, for shiai which can be explosive (I always liken it to wind sprints in terms of the bursts of energy.) I will need to consider interval training to let me build up strength and speed - so will spend time in the anaerobic zone.
Right now my focus is also on weight-loss so I imagine I will spend a good deal of time in aerobic fitness.
Fortunately spinning lets me do both - endurance and interval - even if it can be a little ball breaking.
Until we meet again, have a great day.
This burns up mostly carbohydrates (85%), a little fat (15%) and little or no protein (1%).
Great for building up the amount of oxygen you can consume (your VO2 max).
In this zone you build up lactic acid - a by-product of all carbohydrates you are now burning up.
- Red Line Zone (90%-100% Max HR)
You thought anaerobic was hard, try this but only in short bursts. You are probably not talking at all.
Good for building up speed. Only sustainable for very short periods of time (a few minutes).
Where to go for more information
That is, where did I go!
For more information on the Zones check out About.com. You can also find some good information about heart training zones and training trees here and see this post by Brian Mac on Heart Rate Training Zones (this one has links to other related topics too.
How does Heart Rate Zone Training relate to Kendo
This knowledge helps me target my recovery training.
I know that I will certainly need endurance to sustain myself during gi-geiko and ensure I can keep good form and pay attention.
So I will ensure I do quite a bit of training in the aerobic zone.
That said, for shiai which can be explosive (I always liken it to wind sprints in terms of the bursts of energy.) I will need to consider interval training to let me build up strength and speed - so will spend time in the anaerobic zone.
Right now my focus is also on weight-loss so I imagine I will spend a good deal of time in aerobic fitness.
Fortunately spinning lets me do both - endurance and interval - even if it can be a little ball breaking.
Until we meet again, have a great day.
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