Your heart rate is a critical training tool that will help you maximize your time efficiently and reach your goals sooner. Knowing your target heart rate zones and learning to train within them are an important balance to be aware of. Your target heart rate is a useful number to know, especially when you are training on your own and need extra motivation to train harder.
Your target heart rate is the number of heart beats per min (BPM) that you should target while exercising.
If you regularly train below your target heart rate, you won’t be as efficient with your training and may not reach your goals. It is good that you are moving your body but if you want to lose weight and/or become stronger, it’s critical you train in your target heart rate zone.
There are 2 ways you can determine what your target heart rate zone is:
Option 1: Calculation
220 – (your age) = Max Heart Rate (Sample 35 year old female: 220 – 35 = 185)
- Moderate exercise intensity: 92 – 130 BPM (50 to 70% of your maximum heart rate)
- Vigorous exercise intensity: 130 – 157 BPM (70 to 85% of your maximum heart rate)
Our 35 year old female sample should aim to be in a heart rate zone of 140 BPM on average for optimal output and results.
Option 2: Perceived Effort
Pay close attention to how you feel while you exercise.
- Moderate exercise intensity: 7-8/10 effort. You can breathe well and talk freely with someone beside you.
- Vigorous exercise intensity: 9-10/10 effort. You are short of breath and don’t feel like talking at all.
- Max Heart Rate: 11/10 effort. Your body forces you to stop to catch your breath.
Invest in the right heart rate monitor today and start training within your target heart rate zone and within a very short amount of time you will notice a considerable difference in your strength and cardiovascular output. I use the Lole smart bra that has a detachable Mi Pulse heart rate monitor option. I use my LOLË Smart Bra to monitor my heart rate while I train and LOVE that the heart rate sensor uses open source technology. This means that it will link up with your favourite tracking device (any monitoring device you already use) including your favourite app, a gym or home treadmill, smart phone etc.
Happy efficient training friends!
PS - Don't forget to sign up for your FREE 21 day Wellness Challenge by LOLË.