So, what are training zones?
The target ranges of heart rate (or perceived exertion) that are used to measure workout intensities are known as training zones. There are many ways to measure your training zone, but the most common method is to use a heart rate monitor.
In this post, we’ll go over what training zones are, how they’re calculated, and how they can help you reach your fitness goals. You might be surprised by just how effective incorporating heart rate training zones into your workout can be.
What are Heart Rate Zones?
Effectively, heart rate zones refer to target ranges of fitness intensity that are measured by how fast your heart is beating. There are 5 heart rate zones in total and you can calculate which zone you are in by measuring your current beats per minute (BPM) in comparison to your maximum heart rate (MHR).
By tailoring your workouts in conjunction with these 5 heart rate zones, you can more successfully control the intensity and duration of your fitness routines. This control allows you to push your limits when you wish to, but also provides you with an effective framework for recovery.
A balance of short and intense workouts in partnership with extended, lighter workouts is a highly effective way to get the most out of your training. It pushes your body to its limits but then provides it with the opportunity to recover.
Can you create this kind of workout without using heart rate zones? Sure, but it will lack the accuracy and specificity that heart rate zones can provide.
By focusing your workouts to land within certain zones, you can ensure that you aren’t pushing yourself too far or too little every time. You have calculated goals to meet, and that makes a significant difference compared to simply guessing where you should be.
Heart Rate Training: The 5 Training Zones
There are a total of 5 heart rate zones that you can aim for during your workout. They stretch from ‘Very Light’ to ‘Maximum’, and each training zone offers different benefits to your fitness routine.
The best way to monitor which zone you are in and find that sweet spot iis through the use of heart rate monitors. There are numerous out on the market already, from chest straps to wristwatches, so you are sure to find one that meets your requirements.
To help better illustrate how the zones differ and what they are good for, we have listed each of them below and explained their purpose, in addition to their possible rewards.
Heart Rate Zone 1: Very Light, 50-60% of Your Maximum Heart Rate
This is the lightest of the heart rate training zones. It is low intensity and is most effectively used for recovery, as it doesn’t put your body under excessive stress or pressure. It simply raises your heart rate just enough to get your blood pumping.
If you are aiming for this zone you should stick to workout routines that give you control over your heart rate. Walking or cycling is best for this zone, as they are both exercises where you can easily decrease your effort whenever you need to.
Heart Rate Zone 2: Light, 60-70% of Maximum Heart Rate
The next step above zone 1, zone 2 is still a light workout but it has a little extra intensity. You should be able to exercise for a long time within this zone, which is why it is perfect for building your endurance.
As your endurance increases, so does your body’s ability to oxidise, meaning you can burn fat quicker and your muscles will develop faster. Exercising in zone 2 is the ideal way to improve your overall fitness without having to exert yourself.
Heart Rate Zone 3: Moderate, 70-80% of Maximum Heart Rate
We are starting to move past the lighter exercises with this zone. Heart rate zone 3 is considered moderate and is best used to improve blood circulation and the health of skeletal muscles.
Zone 3 is distinguished from the previous two as it is the first zone where lactic acid will begin to build in your bloodstream. Lactic acid is what causes your muscles to feel sore or painful the following day. Though it is usually entirely temporary, it can be highly uncomfortable and can negatively impact your workouts.
However, as this is the first zone where lactic acid begins to build, by consistently training in this zone you can gradually improve your body’s resistance to it. As you expand your lactate threshold, you will begin to feel fewer aches in the future.
Heart Rate Zone 4: Hard, 80-90% of Maximum Heart Rate
Zone 4 is where your intense training really begins. This is where you will truly begin to feel your heart beating in your chest and your breathing will be heavy. Training at this level should not be done daily, as this can be counterproductive as you will overexert yourself.
Ultimately, training in zone 4 will improve your ability to move faster for longer. Your body will develop an increased endurance to high levels of lactic acid, and it will improve its ability to burn carbohydrates for energy.
Your diet is especially important for training consistently in zone 4, as you need the right fuel to do it properly. If you aren’t eating enough carbohydrates, your body will not be able to source the energy it needs.
Heart Rate Zone 5: Maximal Effort, >90% of Maximum Heart Rate
As its name suggests, zone 5 is your maximum effort. This is where your heart is pumping at its absolute hardest, and your respiratory system will be functioning at total capacity.
Due to the intense build-up of lactic acid that zone 5 incurs, you will not be able to keep exercising in this zone for more than a few minutes, and you shouldn’t attempt to. You can severely injure yourself by pushing your body far beyond its limits, so don’t take the risk. Remember, exercise is ultimately about benefitting your body, not harming it.
This zone is almost exclusively reserved for professional athletes and is not suitable for those who simply want to improve their resting heart rate or overall fitness. Many athletes will use zone 5 as a part of interval training in coordination with lower zones.
Why Should You Pay Attention to Heart Rate Zones?
Ultimately, because it benefits your overall performance. By knowing exactly what your capabilities are and how hard you need to work to reach your potential, you can tailor your fitness routines to meet your goals.
This kind of specificity is invaluable when it comes to making progress with your fitness or weight. A common misconception is that all you need to do to improve your fitness is to move more, but this is a wild oversimplification.
The way you move and how frequently you do it plays an enormous role in how your body responds to exercise. Staying active in any way is a great first step, but if you are ready to take it to the next level, you need to pay attention to your heart rate zones.
Consistency isn’t Always Key
Think of it this way. If you are under the impression that moving more will help you to reach your goals, you may start to do cardio in the same way, for the same amount of time, each and every day. You think you are sure to make progress because you are committed.
However, by doing the same thing every day and never leaving your comfort zone, you are simply going to hit a plateau. It may work at first, but eventually, you will start to see those changes teeter off into nothing.
By working out your heart rate zones and aiming to hit a different one each day, you add flexibility to your routines that keep your body on its toes. You also prevent yourself from overdoing it, which daily excessive exercise can quickly result in. This will lead to burnout and, eventually, may convince you to quit entirely.
Which is the Best Heart Rate Zone for Losing Weight?
It may come as a surprise, but it is widely agreed that the best heart rate zone for weight loss is actually zone 3, despite it only being considered ‘moderately’ intense.
You would be forgiven for thinking that the best way to lose weight through exercise is to throw yourself into it at full pelt. The more intense the exercise, the more calories you burn, which means the more fat you burn, right?
It is actually more complicated than that. As we stated above, weight loss is not simply a case of keeping your body moving with no structure. If you really want to meet your goals, you need to put some extra thought into what you’re doing.
Why Does a Less Intense Workout Burn More Fat?
It is all to do with how your body generates its energy. Your metabolism pulls from numerous sources to give you the fuel you need, and where it chooses to get this energy largely depends on what you are doing.
High-intensity workouts require your body to supply energy fast. The quickest way to generate energy is to burn glycogen (carbohydrates) because they are less dense than fat. A single gram of carbohydrates consists of 4 calories, whereas a gram of fat consists of 9 calories.
When you are pushing your body to its limits, your metabolism can’t waste any time burning denser fuels, so it opts for glycogen rather than fat. This can prove disappointing if weight loss is your ultimate goal.
It is then argued that moderate exercise for an extended period is better than a short, intense workout, as your body is more likely to tap into fat stores than glycogen and burn them instead.
So a Daily Walk is Superior to a Spin Class?
Not exactly. This theory isn’t an exact science. Ultimately, weight loss relies on burning more calories than you are consuming. You would have to enact moderate exercise for much longer to burn the same amount of calories as a short, intense workout.
Ultimately, It is more likely that a moderate routine will burn fat to fuel you, but you may find that you burn fewer calories overall by sticking to a walk rather than occasionally hitting the higher zones.
How Do You Get Started with Heart Zone Training?
One of the most popular ways to use heart zone training to its fullest potential is to do High-Intensity Interval Training, otherwise known as HIIT. This involves repeatedly cycling between higher zones and then resting at lower zones.
Getting started requires you to already know your maximum heart rate and how fast your heart needs to be beating to land within the various 5 zones. Once you have calculated this, you can start by building a routine.
You should always begin with a warm-up, usually within zone 2 (60-70% of your maximum heart rate). This should last between five and ten minutes. Once you feel sufficiently warmed up, you should increase the workout intensity to zone 4 (80-90% of your maximum heart rate).
As this is very nearly your maximum, you only need to sustain this for 30 seconds (for most people). At maximum you should only exercise within zone 4 for a few minutes, otherwise, you risk injury.
After this time is up, drop back down to zone 1 (50-60% of your maximum heart rate) for a recovery phase. This should last around 3 minutes. Cycle through this process for at least 20 minutes.
Customisation is Key
No two people are the same, so no two workouts should be identical either. It is incredibly important, especially when starting out, to not push yourself to extremes. You shouldn’t necessarily take it easy (remember your goals!), but overexertion will ruin your efforts.
Provided you stick to the cyclical formula of high-intensity, recovery, high-intensity, recovery, then how you choose to enact your own HIIT routine should be fine. Try to stay within the recommended parameters, but beyond that, do what feels best for you. Your body has ways of telling you what is working and what isn’t, so pay attention!
Final Thoughts: What are Training Zones?
That completes our guide on training zones, including (almost) everything you could possibly need to know! Incorporating heart training zones into your routines will undoubtedly make a difference in how you approach exercise and how you achieve your goals.
A heart rate monitor, and close attention to the zones you are working in, can help you to better understand what your body needs and where you need to improve. Whether you are a professional athlete or simply want to improve your overall fitness, heart rate zones can provide a truly valuable framework.
Christian Scott is the founder and director of MindBodyFit, a website dedicated to providing the latest information on fitness, health, and mental well-being technology. With over six years of experience in the health and fitness industry, Christian is a passionate fitness enthusiast who combines his love for technology and wellness to help others achieve their best selves.
