How to Calculate Your Maximum Heart Rate
There are several methods for heart rate zone training.
One common approach uses the maximum heart rate, calculated with a simple formula: 220 minus your age.
Some exercise specialists prefer a more precise formula: 208 minus 0.7 times your age.
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Using this, a 45-year-olds maximum heart rate would be 176.5 bpm.
For exact results, it’s possible for you to do a stress test with a specialist.
Your smartwatch will likely display your heart rate, or you might estimate your zone by how you feel.
Zone 3 is moderate intensity, lasting about 30 minutes, Swearingen said.
“Zone 4 would be an activity where you feel like you’re working extremely hard.
you’re able to’t maintain it for more than three or four minutes, tops.
Heart rate zone training helps you build a fitness routine you enjoy.
Some people prefer staying in Zone 2, a moderate-intensity pace that’s become a popular fitness trend.
Others enjoy HIIT, reaching Zone 4 or 5 for short bursts before returning to Zones 1 or 2.
You dont need to hit all five zones in every workout.
“If all you do is long, slow runs, you don’t get faster, right?
Does Heart Rate Zone Training Come With Risks?
Experts recommend consulting a healthcare provider before starting any new exercise routine, especially if you have health concerns.
Hesse advises finding a fitness routine you enjoy without worrying about always staying in the “perfect zone.”
Just see to it that you’re out there, Hesse said.
What This Means For You
Heart rate zone training can help you build speed or endurance.
Consider speaking with a trusted healthcare provider before starting any new fitness routine.
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