| |
Target Heart Rate Zone
The Target Heart Rate Zone, also referred to as the training zone, gives us exercise intensity parameters within which we will experience significant cardio-respiratory improvement. Our heart and lungs will become fit as we benefit from the training effect of working within this zone. In other words, after about 4 to 6 weeks, you’ll notice that the level at which you started is not as demanding as it once was. This is good news! This means that your body is adapting to the increased exercise load by becoming more efficient.
Studies show that health is improved with as little as 15 to 30 accumulated minutes of exercise a day. While those several 3 to 5 minute periods of activity will add up to overall health benefits, you are unlikely to be able to work within your target heart rate zone during those times. Still, if you are exercising aerobically for 20 to 30 or more minutes at a time (walking, jogging, biking, or in a fitness class, for instance), you will want to monitor the intensity of your workout. Plus, it is kind of fun to know your target heart rate.
There are 3 ways to determine if you are working within the training zone.
is the least complicated of all, and the most practical. If you are able to carry on a conversation without your voice pattern breaking while you are working, you will know you are not overtraining (however, you might be undertraining). You should sound a little breathy, but not gasping. The talk test works well in combination with Borg’s rate of perceived exertion.scale.
Dr. Borg’s rate of perceived exertion scale correlates very strongly with the results of the personalized target zone.
Counting heart beats per minute and comparing that count to your target heart rate zone is the formal method of monitoring your exercise intensity. Click here to find your average target zone or your personalized target zone.
*Check with your physician if you are on medication that may influence your heart rate (blood pressure medication, allergy medications, etc,). When in doubt, check with your physician or pharmacist.
|
|
