Heart Rate Zones

Pour Your Heart Into Your Workouts

What’s the best way to tell if you’re

having a good workout? Fighting hard to catch your breath? Dripping with perspiration? Just plain exhaustion?

Maybe. But one of the most reliable indicators is your heart rate. The harder you exercise, the closer you get to your maximum heart rate (MHR), which is roughly 220 minus your age. For example, a 40-year-old woman has a max heart rate of 180 beats per minute.

According to the American Heart Association, there are many long-term health benefits associated with regular exercise that elevates the heart rate, including improved circulation, lower blood pressure, lower levels of ‘bad’ cholesterol and a reduced risk of heart disease and stroke.

Tracking your heart rate zones can help you get the most out of your physical activity — helping you make sure you're not pushing too hard or too little. For maximum benefit, your exercise intensity should be at a moderate or higher level. If you’re exercising to lose weight, the more intense or longer your activity, the more calories you burn.

Keep in mind, balance is still important. Overdoing it can increase your risk of soreness, injury and burnout. Before beginning a new exercise program, you may want to talk with your doctor. Visit MyHealthKC.com to find the right primary care doctor for you.

How Your Heart Rate Zones Can Help Maximize the Benefits of Exercise

There are five cardio heart rate zones for exercise intensity, ranging from lowest (1) to highest (5):

ZONE 1

50-60% of MHR

Requires the least amount of effort and may be used for a warm-up and cool-down.

60-70% of MHR

Helps to build endurance and takes the body into fat-burning mode.

70-80% of MHR

The optimum zone for improving fitness and building muscle strength.

80-90% of MHR

A high intensity level helping to build lean muscle mass, boost metabolism and increase speed and power.

90% + of MHR

Incredibly challenging short bursts, used by elite athletes to increase their speed and quickness.

ZONE 2

ZONE 3

ZONE 4

ZONE 5

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Spring 2022

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