COSports.com > Tools > Target Heart RateTarget Heart Rate and Training Zone
Enter your age and click on Calculate:
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Training
Zone
What is My Training Zone?
While performing aerobic exercise, your heart rate should stay in a range between
60% and 80% of your MHR (Maximum Heart Rate). This is your Training Zone.
For best results, aerobic and fat burning, keep your heart rate in the Training
Zone a minimum of 12 minutes. Weight Loss, Endurance and overall health will increase as
you increase the frequency and time duration spent in the zone. An aerobic work out
should last at least 12 minutes, not counting warm up or cool down. Only the amount
of time your heart rate is within your Training Zone counts towards your aerobic
workout.Allow approximatly 5 minutes for warm-up and 3 minutes for cool down.
Why 12 minutes?
This is the amount of time needed for the body to start producing fat burning enzymes. You
want to get your body to use fat for energy and not muscle. After 12 minutes you start to
burn fat at a higher rate. In general, if you train at the higher end of your Training
Zone, you will burn more glycogen, improving your aerobic fitness. Training at the lower
end of your Training Zone for a longer period will allow the body to use your fat reserves
for energy, thus burning fat. |
Manually Calculate your Maximum Heart Rate (MHR) and
Training Zone (beats per minute):
- 1. Calculate your MHR: Subtract your age from 220.
- 2. Calculate 60% of your MHR: (220 - your age) X 0.6 = minimum
training heart rate
- 3. Calculate 80% of your MHR: (220 - your age) X 0.8 = maximum
training heart rate
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