How Heart Rate Relates to Training

Hello friends! I hope you and your heart are feeling healthy and hungry for a little bit of knowledge today! This might be a bit unorganized because there are a few points I want to make, so they may not flow well into each other...oh well. If I forget to define a term that is used in this post that you don't understand, feel free to leave a comment here or on my IG (@smashleymmac) and I'll be sure to clarify!

What is a HR? Simply how many times your heart beats per minute. Phew. That was complicated.

I'm not going to get into the different VO2 methods or heart rate variability training here, but more what the different heart rate zones mean to your training and how you can use them to train more effectively.  Let's start with heart rate zones.

HEART RATE ZONES

It is minimally covered in primary school that there are five (5) HR zones.

Zone 1: This is where you are at rest.

Zone 2: 50-60% of your max HR; Slightly more difficult, but you should be able to carry on a conversation while in this zone. This is an aerobic zone, meaning that the majority of your energy being supplied during this activity is from fat (adipocytes, about 85%).

Zone 3: 60-80% of your max HR. This zone is often called the "fitness heart rate zone". This zone is aimed for when training endurance. The intensity is higher than zone 2, so more calories are burned, but the energy systems shift and your body now uses 50% of the energy from stored fat and about 50% from carbohydrates (glyocgen).

Zone 4: 80-90% of your max HR. This is where it gets tough. You should not be able to speak, except gasping, in this zone. This is where your anerobic limit is, and your body is producing a lot of lactic acid. This zone and up are the target zones for improving how efficiently your body utilizes oxygen. If you can keep up this intensity for the majority of your workout, you should be hella proud of yourself. HOWEVER, if moderate activity gets your HR this high, that is not good. That is bad.

Zone 5: 90-100% of your max HR; this is where you are pushing yourself as hard as you can, in very short bursts. The energy in this zone is about 90% from glycogen (again, that is stored carbohydrates).

So how do you find your max HR? The rule used most often is 225 - your age. It gives you an idea of where your zones should be.

Why does this matter? Training at the right intensity matters to your goals, and the only way to subjectively measure intensity is HR.

The simple, summarized explanation is this: if your goal is body fat loss, train frequently in zone 2-3. If you are training for performance/sports, train more in zone 4-5. All zones should be trained in, but where you put your emphasis will be determined by your goals. Remember, different energy systems are used in different zones, that's why different goals have different target zones.

I wear a HR monitor (watch and strap) when I train, and it has been incredibly helpful. It let's me know when I need to push harder or ease up and take a rest. Just some food for thought!

Sources: Chad Tackett, Global Health and Fitness, 1998. Dave McGovern racewalking workshop, 1999.