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Friday, October 11, 2013

Clean Eat Education :: Optimal Heart Rate Zones


It's not something we talk about often on the blog, but there is A LOT of truth to working within your target heart rate zone, especially when paying close attention to fat burning. To accurately track your heart rate during exercise, you will need a heart rate monitor - versions with a chest strap and strapless are available, as well as those designed specifically for women and men

Here are a few things to consider:
  1. NEVER work over your max heart rate. If you find yourself creeping up there, dial back the intensity. It's not going to be an effective workout if you damage your heart, lungs or end up passing out half way through the workout. 
  2. Effective workouts combine heart rate intensity found in AT LEAST two of the categories, such as Fat-Burning and Recovery. 
  3. HIIT (High Intensity Interval Training) does not comply to the regular fat burning heart rate zones. This is an exception! Remember, do NOT work past your max heart rate!
To determine your maximum heart rate, subtract your age from 220. For example, a 30-yr old would have a maximum heart rate of 220 - 30 = 190.

The following percentages should be applied to find your target heart rate zones:
Anaerobic Threshold Zone - 85%-100%
Target Heart Rate Zone - 65% - 85%
Fat Burning Zone - 50% - 65%
Recovery Zone - Up to 50% 

What success have you had training in certain heart rate zones?

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