Heart Rate Zone Training: Efficient Cardio Exercise Guide
2025-01-08
1. Calculating Maximum Heart Rate (MHR)
Maximum heart rate is the highest heart rate an individual can achieve. Simple calculation: MHR = 220 - age. Example: Age 30 = 220 - 30 = 190bpm. More accurate method is actual measurement (stress test), but 220-age formula is most widely used in daily life. Use this as basis for setting exercise intensity.
2. Exercise Effects by Heart Rate Zone
Zone 1 (50-60% MHR): Recovery/warmup zone. Zone 2 (60-70% MHR): Fat-burning zone, sustainable long-term. Zone 3 (70-80% MHR): Aerobic zone, improves cardiorespiratory endurance. Zone 4 (80-90% MHR): Anaerobic threshold zone, high-intensity endurance. Zone 5 (90-100% MHR): Maximum intensity zone, explosive power. Choose zone based on goal.
3. Fat-Burning Exercise
Fat burning is most efficient in Zone 2 (60-70% MHR). For age 30: MHR 190 ร 0.65 = 123bpm target. Sustaining this intensity for 30+ minutes uses body fat as primary energy source. Good activities: brisk walking, light jogging, cycling. Maintain intensity where conversation is possible.
4. Cardiorespiratory Endurance Exercise
Zone 3-4 (70-85% MHR) improves cardiorespiratory endurance. For age 30: 133-161bpm. Jogging, running, cycling, swimming for 20-40 minutes. Intensity makes conversation difficult, breathing accelerates. Practicing 3-4 times/week significantly improves heart function and endurance.
5. High-Intensity Interval Training (HIIT)
HIIT using Zone 4-5 (80-100% MHR) is effective in short time. Example: 30-second sprint (90% MHR) + 1-minute walk (60% MHR) ร 10 sets. Total 15-20 minutes achieves high calorie burn and metabolic rate improvement. However, injury risk is high, so warmup is essential.
6. Heart Rate Measurement and Management
Measurement methods: โ Wrist/neck pulse 15 seconds ร4. โก Smartwatch/heart rate monitor (most accurate). โข Perceived exertion (conversation ability). Precautions: โ Beginners start with low intensity. โก High blood pressure/heart disease patients consult doctor before exercise. โข Excessive high-intensity causes injury/overtraining. โฃ Stretch before/after exercise.