You can train in different ways: for endurance, for strength, for fat burning. But in order for training to bring not only results but also pleasure, it is important to understand in what mode your heart works . This is what pulse zones are for – heart rate (HR) ranges that determine what exactly happens to your body at the moment of exertion. Let’s figure out how to use them wisely.
What are heart rate zones?
Heart rate zones are intensity levels of exercise measured as a percentage of your maximum heart rate (MHR). The easiest way to calculate it is:
220 minus your age = MHR.
For example, if you are 30 years old: 220 – 30 = 190 beats per minute – this is your conditional maximum.
Next, the pulse is divided into 5 zones depending on the percentage of this maximum:
1. Recovery zone (50–60% of MHR)
This is the easiest zone. Here you can calmly talk during the workout, breathe evenly and comfortably.
For whom: beginners, people with excess weight, for recovery after hard workouts.
Benefit: strengthening the heart, starting metabolic processes, safe start.
2. Fat burning zone (60–70%)
The pulse is slightly higher, breathing quickens, but you can still talk.
For whom: those who want to lose weight, but are not ready for intense exercise.
Benefit: fat is actively burned, the body learns to use energy more efficiently.
3. Aerobic zone (70–80%)
The pace is higher, it’s harder to talk.
For whom: those who work on endurance.
Benefit: strengthening the cardiovascular system, developing pulmonary function, improving overall tone.
4. Anaerobic zone (80–90%)
This is where it gets really tough. Your muscles are “burning” and your breathing is intermittent.
For whom: trained athletes, interval training.
Benefit: developing strength, speed, increasing heart capacity.
5. Maximum zone (90–100%)
Working at the limit of your capabilities.
For whom: only for experienced people under the supervision of a trainer.
Benefit: rapid adaptation of the body to extreme conditions, development of explosive power.
Why is this necessary?
Knowing your heart rate during training, you avoid overloading and increase the effectiveness of training. For example, many people think that the higher the intensity, the more fat is burned. In fact, fat is best burned in zone 2, not at the peak. Moreover, training in too high a zone can lead to overtraining, stress, and heart problems.
How to track your heart rate?
The easiest way is a fitness watch or heart rate monitor. Modern models not only show your heart rate in real time, but also tell you what zone you are in. If you don’t have any gadgets, focus on your breathing and ability to speak.
Conclusion:
Heart rate zones are not about restrictions, but about a smart approach to training. When you know how your body works, you get more results, get less fatigue, and move towards your goal safely. Train smart, and your heart will thank you.
