Heart Rate Training Zone


Zone 1 – Healthy Heart Zone: 50% – 60% of your Max Hr
Easiest, Most Comfortable Zone
Exercise Benefits: Body fat decreases, blood pressure lowered, cholesterol lowered, muscle mass improvements, decreased risk for degenerative diseases, safety high.
Zone 2 – Temperate Zone: 60% – 70% of your Max Hr
Cruise Zone – you can train for extended periods of time in this zone 75% – 85% of all calories from fat as fuel, 6 – 10 calories per minute
Exercise Benefits: Gain muscle mass, lose fat mass, strengthen heart muscle, fat utilization zone, training your fat mobilization, fat transportation, your muscles to burn fat, your fat cells to increase the rate of fat release, increase in the number of mitochondria in the muscle.
Zone 3 – Aerobic Zone: 70% – 80% of your Max Hr
Transition Zone – from two health zones to two performance zones still feels comfortable, you will break a sweat, but no anaerobic burn sensation
Exercise Benefits: Improved overall functional capacity with increase in the number and size of blood vessels, increased vital capacity, respiratory rate, max pulmonary ventilation, pulmonary diffusion, increase in size and strength of the heart, improvements in cardiac output and stroke volume.
Zone 4 – Threshold Zone: 80% – 90% of your Max Hr
Max Calorie Burn Zone
Exercise Benefits: Max fat burn, but you must be fit enough to train with some oxygen present for additional fat burn. No fat burning if exercising above fat burning heart rate. High total calories. burned during exercise, high carbohydrates as source of calories. Improved VO 2 and higher lactate tolerance.
Zone 5 – Performance Redline Zone: 90% – 100% of your Max Hr
Peak Race Zone – Athlete Only Zone!
Exercise Benefits: Highest total calories burned, but lowest percentage of fat calories. Lactate tolerance zone. This zone is only for the very healthy and fit!!! Spending too much time in this zone, even for elite athletes can be painful, cause injuries and lead to over training, which leads to poor performance!


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