Most people who exercise will tell you that their primary goal is to reduce body fat or simply become more physically fit. Heart rate training is something that every top athlete does since they know that it will assist them in reaching their full potential in the shortest amount of time. However, very few individuals are aware of their current heart rate, let alone the ideal range in which it should be. This indicates that most of the time, they are not training most effective for achieving their objectives.
Over the course of a typical human life, the human heart will beat more than 3.5 billion times. The heart rate is not a constant value; instead, it responds to the needs of the body by either speeding up or slowing down. This helps the body strike a balance between the amount of oxygen and nutrients it needs and the amount that it receives. The term “heart rate” can refer to a variety of distinct measurements, including the following:
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The basal heart rate, also known as the resting heart rate, is the rate at which a person’s heart beats. At the same time, they are awake, in an environment that is at a constant temperature, and have not been subjected to any recent physical activity or mental stimuli, such as surprise or stress. Adults typically have a resting heart rate that ranges from sixty to one hundred beats per minute. It is not unheard of for endurance athletes competing at the highest levels to have a resting heart rate that ranges from 33 to 50 beats per minute (bpm).
- Target heart rate: The Target Heart Rate, also known as the Training Heart Rate (THR), is the desired range of heart rate obtained during aerobic activity that permits one’s heart and lungs to receive the most significant benefit possible from a workout. Healthy persons reach this range of heart rate. This hypothetical range shifts primarily according to a person’s age; however, a person’s physical condition, sex, and level of previous training are also taken into account while making the computation.
- Maximum heart rate: The maximum heart rate, also known as HRmax, is the highest heart rate that an individual can achieve without the risk of developing significant issues due to the stress of exercise. This rate typically falls with increasing age. A cardiac stress test is a method that yields the most accurate results for determining an individual’s HRmax because HRmax differs from person to person. An electrocardiogram is used to monitor a person as they are put through a controlled physiologic stress test, which typically involves running on a treadmill. Due to the hazards associated with elevated heart rates, it is common practice to recommend that adults who are starting a new fitness regimen only do this test while under the supervision of a medical team member. Estimating a person’s maximal heart rate typically involves using some sort of mathematical calculation. This is done for practical reasons. The formula “HRmax = 220 age” is the one that is used most frequently.
- A VO2 max test is yet another method that can be used to determine your maximum heart rate. The maximal volume of oxygen that an athlete can utilize is measured by VO2 max. The standard unit of measurement for it is milliliters per kilogram of body weight per minute or ml/kg/min. The examination may cost more than one hundred dollars. Wearable technology has advanced to the point that it can now offer approximations of various variables.
Training in specific heart rate zones
- Wearables for training in different heart rate zones
- There are five different heart rate zones in your body:
- Warm-up with light to moderate activity (50–60 percent of your HRmax).
- Builds aerobic endurance and trains the body to use fat as a source of fuel. Fat burn occurs at 60–70 percent of your maximum heart rate.
- Strengthens muscles and improves cardiovascular fitness through aerobic and endurance exercise (70–80 percent of HRmax). At the highest point of this zone, you will reach your anaerobic threshold, which is the point at which your body will switch from burning fat to burning glucose for fuel. It is crucial to keep your workouts at a moderate intensity if you are aiming to reduce the amount of body fat you have.
- Training that is anaerobic or intense (between 80 and 90 percent of HRmax): increases performance speed.
- Maximum exertion (more than 90 percent of your maximum heart rate): In most cases, you will only be able to remain in this zone for a period of less than one minute at a time.
The key to success in your quest to reduce body fat is to structure your workouts so that you burn the maximum number of calories from fat that is achievable. When you exercise, you don’t simply burn calories from fat; your body also burns glucose in the process. To maximize the number of fat calories, you burn during exercise, you should spend the majority of your time working out in zones 2-3. It is necessary to train in zones 4–5 at least twice a week in order to raise your anaerobic threshold and improve your cardiovascular endurance.
Do you want to get things done quickly? Quicken your step, please. Looking to blast fat? Reduce your intensity to go back into the “Fat Burn” zone.
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You will need a heart rate monitor in order to engage in heart rate training. A chest-based heart rate monitor is still the best option for people who take their training about heart rate very seriously. In addition to that, you should think about purchasing a watch that is specifically designed to track your GPS running stats.
There is a growing variety of activity trackers designed for everyday use that monitor the user’s heart rate while they are running, which is excellent news for those of us who can only fit in the occasional run. It is preferable to work under the assumption that most wearables will only provide you with rough approximations of your readings when you are engaging in high-intensity activities. Also, remember those erroneous readings, even if they only occur sometimes, pose a threat because they can lead you to overdo it physically because you believe they are accurate.
Keeping this in mind, we have compiled a list of some of our favorite fitness trackers that will assist you in remaining in the appropriate heart-rate zone for the goals you have set for yourself. You always have the option of going the path of the GPS sports watches as well.