Are you in the Zone?

Training Zones is a popular concept these days. There are simple and there are more complex ways of determining your training zones. What is the purpose of a training zone? In the simplest terms, the training zones are ranges of your heart rate. These zones are one way of determining the intensity of your workout. Obviously the harder you work out, the higher your heart rate. But when applied in a more sophisticated manner, the training zone help to maintain or improve your fitness level. Interval training in higher (anaerobic) zones will improve speed, while training in lower (aerobic) zones will improve general fitness, burn more calories, and improve endurance.

So how do you calculate your training heart rate zones? here is one simple method.

220 - Age = Maximum Heart Rate (MHR)
MHR - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate

So for an example say you want to know a your general aerobic fitness zones of 60% - 80%.
Assuming an age of 37 the zones would be:

220 - 37 = 183 MHR - 60 RHR x .60 + 60 = 133.8
220 - 37 = 183 MHR - 60 RHR x .80 + 60 = 158.4

where Resting Heart Rate is found as follows:
To determine resting heart rate you have to take your pulse. Ideally resting heart rate is best determined, first thing in the morning right after you have woken up, before you sit up. Down in the fitness center we are having individuals sit quietly for several minutes prior to testing. The most accurate way is to find your pulse on your wrist and count the beats for 1minute. This will determine resting heart rate.

Here are some additional links to describe this topic further. Enjoy!
http://www.brianmac.demon.co.uk/hrm1.htm
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
http://www.sarkproducts.com/targetzonecalculator.htm

Happy Training