Cardio heart rate zones are a feature of many exercise programs, but what are they and how can you help you become healthier? I have an answer.
Whether you’re running consistently or increasing your stroke rate on your home rowing machine, heart-stimulating exercise improves cardiorespiratory fitness, builds stamina, and burns calories. American College of Sports Medicine.. But how can you tell that you are making the right amount of effort during training? And when using heart rate as a training tool, what is the sweet spot for maximum profit?
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This article reviews the role of heart rate during exercise, how training within the cardio heart rate zone can improve your fitness level, and how to include them in your cardio workout. Here is the important information and the science behind it so you can enter the zone.
What is a cardio heart rate zone: what should your heart rate be during exercise?
Heart rate increases during physical activity. In short, the heart responds to the need to increase the heart rate per minute to supply oxygenated blood around the body and to the skeletal muscles.according to American Heart Association Many long-term health associated with regular exercise that raises heart rate, including (AHA), improved circulation, lower blood pressure, lower levels of “bad” cholesterol, and a lower risk of heart disease and stroke. There are advantages.
The heart is a muscle, and adjusting the heart to function more effectively with exercise also lowers the resting heart rate (RHR), which is an indicator of health.Normal RHR for adult males and females ranges from 60 to 100 beats per minute, according to a 2013 study. heart The journal found that elevated RHR was not only an indicator of weakness, but also a risk factor for death.
Using heart rate as a training indicator is an effective way to improve your health and fitness, not a new concept.according to American Council on the Movement (ACE), this is a way to accurately measure how hard your body is working during exercise to get the associated cardiovascular benefits without straining the system.
As explained by Mayo ClinicThe higher the intensity of exercise, the higher your heart rate, but training within the heart rate zone allows you to prescribe a consistent and measured effort to your training. This means that you can raise your heart rate to a certain level for a set amount of time, depending on your goals and your current fitness level.
By incorporating an exercise machine into your work, you can achieve different levels of intensity. The best rowing machine or Exercise bike on sale..
What is a cardio heart rate zone?
Omar Mansour, Fitness Trainer You and, Tells Live Science: “The cardio heart rate zone is a range based on a percentage of maximum heart rate (MHR), which is the maximum heart rate that the heart can do in a minute during pre-stress exercise.”
There are five aerobic heart rate zones that are categorized into exercise intensity from lowest (1) to highest (5).
Zone 1: 50-60% of MHR
This zone requires minimal effort and can be used for warm-ups and cooldowns, or active recovery sessions. If you are exercising for a long time at low intensity (LISS cardio), this is usually the upper limit of this zone. “It’s a good range to improve your overall health before exercising in the high heart rate zone,” says Mansour.
Zone 2: 60-70% of MHR
Also known as the “temperate zone”. “60-70% of physical activity helps increase endurance and put the body into a fat burning mode. In this zone, 85% of the calories burned come from fat,” Mansour explains. increase. Staying at the lower end of the range allows you to continue exercising longer.
Zone 3: 70-80% of MHR
This is the perfect zone for improving fitness and building strength. Exercise at 70-80% of MHR is aerobic exercise. That is, the body uses oxygen as fuel instead of other energy sources. This is an effective heart rate zone for improving cardiopulmonary function. This is the ability to take in and supply more oxygen around your body, so you can exercise longer over time.
Zone 4: 80-90% of MHR
“A short period of strenuous exercise in this zone is considered anaerobic exercise, which is the process by which the body uses glucose stored in its muscles as fuel instead of oxygen,” Mansour explained. “Anaerobic exercise helps build lean muscle mass, increases the body’s resistance to the buildup of lactic acid, increases metabolism, and increases speed and power.”
according to AceAnaerobic training also enhances the effect of oxygen consumption (EPOC) after excessive exercise. This means that you will continue to burn calories during your post-exercise recovery period.
Zone 5: 90% or more of MHR
“Exercise drills in this zone are very difficult. They can only last for up to a few minutes, if not a few seconds at a time,” Mansour said. Elite athletes train in this zone to increase fast skeletal muscle fibers that increase speed.
What is a Cardio Heart Rate Zone: What is a Target Cardio Heart Rate Zone?
Your target heart rate is a range of numbers that indicate how fast your heart beats during moderate to high intensity physical activity. Think of this as a sweet spot and you can make a profit without burning it out.according to AHA, This is about 50-70% of MHR during moderate intensity exercise and 70-85% of MHR during strenuous exercise.
“The target heart rate zone depends on various factors such as age, type of activity you are doing, and your overall fitness goal, but in general, most aerobic exercises aim for a 60-80% category. Is appropriate. ”Confirmed Mansour.
The first step in determining your target heart rate is to calculate your MHR. NS Centers for Disease Control and Prevention (CDC) Suggested use of this simple method:
220 – MHR in terms of your age = beats per minute (bpm)
“Once you know your maximum heart rate, you can calculate your heart rate range for each training zone in terms of heart rate per minute,” Mansour explains.
Here’s how to calculate this using the example of a 30-year-old exercising at 70-80% of MHR.
MHR = 190 (220 – 30)
70% (0.7) x 190 = 133
80% (0.8) x 190 = 152
Target heart rate = 133-152 bpm
To monitor your heart rate while exercising, use a fitness tracker to make sure you’ve reached your target heart rate zone.
What is a Cardio Heart Rate Zone: How Should You Do Cardio for Heart Health?
government The guidelines advise that all adults should do at least 150 minutes of moderate intensity or 75 minutes of intense aerobic exercise per week, Mansour told Live Science: .. It is in a peak state. ”
2019 review published in Department of Physiology and Cell BiologyWe have found that challenging the heart with physical activity reduces cardiovascular risk factors and improves cardiovascular function by inducing changes in oxygen supply, vascular system, peripheral tissues, and inflammation.
“Aerobic exercises such as running, using rowing machines, and cycling all move the heart and pump blood around the body,” says Mansour. If you do these for at least 30 minutes, you should aim for 60-70% of your MHR. “If you’re training shorter and faster, make sure you reach 70-80% of your aerobic heart rate zone and above and put in enough effort. Intense HIIT (High Intensity Interval Training) ) During the session, it will inevitably peak far beyond this and the heart rate will drop again during the recovery period. ”Challenging training in the upper zone is heart rate. Can be balanced with low intensity exercise, which is only 50-60% of MHR.
“If you’re consistent, you’ll find that your resting heart rate drops over time, which indicates better fitness and better physical activity,” Mansour said. I added.
If you have any health concerns, talk to your doctor before starting your fitness plan. It is also important that you need to stop if you experience dizziness or chest pain at any point during exercise, regardless of your heart rate monitor readings.
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