Heart rate training zones explained: Endurance sports and exercise

As many of us know running, as an aerobic exercise, is excellent for cardiovascular health and endurance. It ranks high among the best aerobic activities, which include cycling, swimming, and cross-country skiing. These are often termed as ‘pure’ aerobic exercises.

 

Aerobic, meaning ‘with oxygen,’ involves exercises that need quick oxygen distribution throughout the body to fuel muscles. This requires the heart to pump faster, thereby strengthening it and improving lung health and capacity over time.

This article explores heart-related aspects of running, including:

• Understanding heart rate
• Calculating heart rate
• Identifying safe and unsafe heart rates
• Heart rate training zones
• The mechanics of heart rate training

Let’s delve into these topics!

 

What is Heart Rate?

Heart rate is the number of heartbeats per minute (bpm). A normal resting heart rate for adults is 60-100bpm. However, this varies from person to person and changes over time.

Calculating Heart Rate

Measuring your heart rate is straightforward. Place two fingers on your wrist pulse and count the beats for a minute. Alternatively, a fitness tracker can do this automatically.

Safe vs. Unsafe Heart Rates

A normal resting heart rate is 60-100bpm. Rates above this might indicate tachycardia. If you experience dizziness, fatigue, or palpitations with a heart rate over 100bpm, consult a doctor. Similarly, a resting rate below 60bpm might suggest bradycardia, often seen in fit athletes.

What are Heart Rate Training Zones?

The British Heart Foundation suggests not exceeding 70% of your maximum heart rate during training. Calculate your maximum heart rate by subtracting your age from 220. To find 70% of this, you can use a simple online calculator.

Heart Rate Training Steps:

1. Calculate your maximum heart rate (220 - your age).
2. Determine 70% of this value.
3. Beginners may subtract an additional 10-15 bpm.
4. Monitor your heart rate with a fitness watch during exercise.

As you gain confidence and readiness to challenge yourself more, vary your heart rate training zones:

• Zone 1 (very light): 50-60% Max Heart Rate
• Zone 2 (light): 60-70% MHR
• Zone 3 (moderate): 70-80% MHR
• Zone 4 (hard): 80-90% MHR
• Zone 5 (maximum): 90-100% MHR

How Heart Rate Training Works

Heart rate training focuses on bpm over time rather than distance or speed. Here’s an example for a one-hour run:

• Zone 1 for 10 mins
• Zone 2 for 30 mins
• Zone 3 for 10 mins
• Zone 4 for 8 mins
• Zone 5 for 2 mins

While this method might not immediately improve speed or distance, it enhances cardiovascular health, lung capacity, and overall fitness, eventually aiding in these aspects.

Benefits of Heart Rate Training:

• Improved cardiovascular health
• Increased endurance
• Reduced recovery time
• Decreased fatigue post-running
• Lower risk of minor injuries
• Enhanced fat burning (70%+ of maximum heart rate)
• Encourages fat utilization for fuel

Heart rate training zones are beneficial for beginners to safely boost fitness. For seasoned runners, incorporating heart rate training into regimes is key for enhancing cardiovascular health and endurance, especially in preparation for races or long-distance events.