If you have been working out on treadmill every day for 30 minutes or if you do same kind of exercises in your gym three times a week and you are still not seeing results. The problem might be something that many people overlook – your heart rate. If you don’t already know, there are certain heart rate zones that are good for losing weigh and getting the results you wanted, however, if you are not constantly measuring your heart rate, it is practically impossible to surely know which zone you are currently in.
Why should you track your heart rate?
There are many benefits of measuring your heart rate and one of them is to exactly know what is the exact intensity of your current workout. If you are feeling that you are working as hard as you can, but your heart rate still won’t rise to the preferred heart rate zone, it may be time to stop and recover. On the other hand, you can rely on the heart rate monitor to tell you when is the time to push harder.
Heart rate monitor can also help you measure how much calories have you burned during certain workout. Since most of the heart rate monitors can measure the total amount of burned calories during workout, it could help you lose weight more easily, especially when you see how much time you have to spend on the treadmill to burn one cupcake. Furthermore, heart rate monitor can be very helpful in providing constant feedback during circuit training.
Everything you need to know about heart rate zones
If you know what heart zones are ideal for training and if you are able to measure your current heart rate, you will be able to make your whole cardio training much more effective. However, if you want to improve your overall cardiovascular health, you should workout in all zones.
Zones are usually based on the percentage of your maximum heart rate (if you don’t know what is your maximum heart rate, there are many tools online that should help you to determine it):
Recovery or fat burning zone – 60 to 70 percent of your maximum heart rate
This is the ideal zone for developing endurance, build aerobic capacity and generally recover during your session.
Aerobic zone – 70 to 80 percent of your maximum heart rate
Training in this zone will not only increase your aerobic fitness and improve your cardiovascular system, but it will also help you workout longer in the future and burn more calories.
Anaerobic zone – 80 to 90 percent of your maximum heart rate
This zone is best for improving the overall maximum performance and it will make you more efficient. The best thing about this zone is that it will help you burn fat hours after you have finished exercising.
Maximum effort zone – 90 to 100 percent of your maximum heart rate
This zone is just for those who are experienced and very fit. This zone is ideal for developing ability and speed, while performing with your maximal effort.