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Heart rate indicator
The heart rate indicator makes it possible to calculate the theoretical value of the heart rate by either age or maximum heart rate and resting heart rate. The heart rate indicator is only a theory especially when age is the basis of the calculation. Even though the theory has been submitted to thorough tests, it is only applicable to 85% of the population. The remaining 15% have either an abnormal rapid or slow heart rate and therefore their heart rate does not figure on the scale.
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< 50%
Training with a heart rate less than 50% of a person's maximum heart rate should be avoided since it does not improve the physical fitness of a person.
60-70%
Training with a heart rate between 60% and 70% of a person's maximum heart rate is the ´fat burning zone´, that is the heart rate zone where the body burns most fat of the percentage of the total amount of calories burned. Until a few years ago people who wanted to loose weight was advised to train within this heart rate zone (and still many do so). Nevertheless, recent tests have proved that a person burns more calories while training with a rapid heart rate. Though the percentage of fat being burned with a rapid heart rate is less, the total amount of calories burned all together is higher (and this is what really counts). The body continues burning calories a while after finished training with a rapid heart rate because of the pressure to which the body has been exposed.
> 70%
To improve the physical fitness, a person should be training with a heart rate higher than 70% of the person's maximum heart rate. Then the body improves its capability to carry oxygen around with the blood and that improves the person's endurance. Therefore, this heart rate zone is the most important zone of them all. It is also the heart rate zone that differentiates restitution training (less than 70%) and training that actually improves a person's physical fitness (higher than 70%).
> 80%
Training with a heart rate higher than 80% of a person's maximum pulse is indeed considered hard training. Within this heart rate zone, the body improves its capability to handle lactic acid. Moreover, the training is anaerobic, which means that the muscles need more oxygen than the body is capable of carrying around with the blood. Training in this zone is only necessary when a person wants to achieve an extraordinary performance. People, who train for leisure time purpose only, should be careful training within this heart rate zone since the body is under a heavy load. Typically, the body would need more than one day of restitution if training a lot of time within this heart rate zone.
>90%
Training with a heart rate higher than 90% of a person's maximum heart rate is only necessary for people who need explosive strength such as sprinters. |
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