Find your target training zone with these simple steps
Cardio can definitely make your heart go pitter patter. One question I get asked frequently is, “What should my heart rate be when I do cardio?” The simple answer is to be in your target training zone, but let’s be honest how many people automatically know their target training zone. This post will help you determine your max heart rate, your steady state training zone, and your high intensity interval training (HIIT) zone.
Max Heart Rate
Your max heart rate is the number of beats your heart is capable of in one minute. The general rule of thumb to determine your max heart rate is to take 220 minus your age. For this post we will be calculating the target training zones for Jesse. Jess is 42 years old so to start with we will get his max heart rate by taking 220-42= 178. So Jesse’s max heart rate is 178; which we are going to use in the next two sections to determine his training zones.
Steady State Cardio Zone
Steady state cardio is any type of cardio that you can sustain at a stable and consistent speed for long periods of time. So if you exercise on the elliptical machine for 20 minutes at the same speed and resistance you are looking for your heart rate to stay in a steady state cardio zone. For most, 60-70% of your max heart rate is perfect for steady state cardio. (You may want to ask your doctor before starting an exercise program because they may recommend a different target zone. Also, elite athletes may be able to push their target heart rate for sustained periods of time because they have trained to do so.)
Remember Jesse, time to calculate his steady state target training zone from a max heart rate of 178 beat per minute. To get him in the suggested 60-70% zone we are going to take his max heart rate and multiple it by .6 and then .7. This gets Jesse a steady state target training zone of approximately 106-124 beats per minute.
HIIT Zone
Hight intensity interval training (HIIT) alternates short intervals of intense activity with other intervals of less intense activity. So if you are performing body weight squats, :30 sprints, and a one minute plank you are looking for spikes in your heart rate to be in the HIIT zone. For most, 80-90% of you max heart rate is an excellent range to spike during intense activity during HIIT cardio. (Be cautious because HIIT cardio may not be recommend to you by your doctor.)
Now it’s time for Jesse to power-up buttercup, and exert effort during his training to achieve 80-90% of his max heart rate. To determine this rate we will take 178 (his max heart rate) and multiply it by .8 and then .9. Therefore, Jesse’s HIIT cardio zone is approximately 142-160 beats per minute.
So check your heart rate today and power-up your next cardio session!
Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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