This week I am going to teach you how to use cardio heart rate zones to reach your fitness goals faster! How many times do you think you would hit the bullseye of a target if you were blindfolded? Somewhere close to never.
Okay, well now, can you imagine how powerful you will be when chasing a goal if you’re deliberate with your cardio efforts?
As I mentioned last week, and so worth mentioning again, here is a list of benefits of why should we cardio:
- Cardio burns fat and calories for weight loss.
- It strengthens our heart, making it easier for our hearts to pump blood and lowering our resting heart rate.
- It increases your lung capacity.
- Cardio reduces risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer.
- It releases endorphins and provides temporary relief from depression and anxiety.
- It helps you sleep better.
- It helps reduce stress
- It gives you more confidence in how you look and feel.
- Weight-bearing cardio increases your bone density.
- Cardio can even improve your sex life by optimizing hormones.
Now I’m going to teach you how to maximize crushing your goals using cardio zones. Grab a calculator.
Cardio Heart Rate Zone
There are 5 heart rate zones that matter. Your first is your resting heart rate. This is how many beats per minute your heart beats when doing nothing.
The other four you will work in to improve your health are; Energy efficient or recovery zone, Aerobic zone, Anaerobic zone, and VO2 Max.
To maximize your cardio efforts, it’s important to buy a good heart rate tracker.
I now use an Apple Watch, however, I have had a used and love these two:
Resting heart rate is determined by laying down for 20 minutes and then taking a reading of your heart rate. This is your baseline.
Let’s do some math to find your heart rate goals:
- MaxHR is 220 minus your age is a common formula used.
- Heart Rate Reserve is used to determine which zone you should be in based on percentages. HRmax – HRrest = HRreserve
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- My Example: 185 – 60 = 125
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- HRreserve is used to figure out your effort percentages.
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- 70% of 125 = 87.5
- 87.5 + RHR 60 = 147.5 = 70%
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Cardio Heart Rate Zone – Benefits
It is no coincidence that the types of activities that boost our V02 Max are wildly beneficial. These activities minimize muscle loss, keep our bones strong, and improve brain health. With studies proving anti-aging benefits as well as reducing risk of dementia and Alzheimer’s disease.
Energy Efficient/Recovery Zone: (60-70%)
The Fat Burning Zone
Starting at the bottom, in this zone, the body is getting plenty of oxygen, plump blood with ease, and use fat for energy. This is a great zone to burn fat while energizing your muscles with glycogen. You can talk with ease while in this zone.
Aerobic Zone: (70-80%)
The Endurance Building Zone
In this zone, the body works to boost our cardio fitness level. In aerobic zone, the body increases its ability to carry oxygen to the muscle and remove carbon dioxide is enhanced. A nice long run at a decent pace should slide you into this heart rate zone. In this zone, it becomes harder to talk in full sentences.
Anaerobic Zone: (80-90%)
The Muscle Building/ Stamina Increasing Zone
This zone is normally considered your HIIT training zone. In anaerobic zone the body burns glycogen and produces lactic acid (what makes our muscles sore) as a by-product. This zone you can stay in about 10 minutes at a time and then you will need rest. In this zone it will be difficult for you to talk, only a few words at a time.
Athletes use this zone to build their ability to go faster.
VO2 Max: (90-100%)
The Red Line Zone
The final zone and it’s defined by our ‘red line’ zone. This zone is specifically for increasing speed since it helps your fast twitch muscle fibers this is a zone when your muscles are in oxygen debt. This zone is only for the very fit athletes and even still can only be maintained in short bursts. In this zone you will be unable to speak and if possible only a single word at a time.
If you are brand new to cardio and would like to know the best time of day to do your cardio to get maximum results, you’ll want to check out last weeks blog here: https://laurenvalentino.com/what-is-the-best-cardio/
How Long Should You Do Cardio for it to be Effective?
Depends on the type of cardio and your goals. A general rule is to aim for 30 minutes per day, however 20-60 minutes is acceptable. If you’re trying to maintain cardiovascular fitness then 30 minutes is perfect.
If you have large weight loss goals or are preparing for a physique competition then you may be doing more than 60 minutes daily. Remember if you exceed 60 minutes daily then its best to have 2 or 3 cardio sessions daily to burn the stored glycogen and carbs in your bloodstream to start to utilize body fat as a source of energy.
I will always end with saying that the best type of cardio is the kind that gets completed! So if you’re brand new to the cardio world then pick something that you love.
I would love to hear what your favorite way to cardio.
Let me know you loved this content and got value by liking and sharing!
LV 💚