Categories of Heart Rate
Also see: What Is Heart
Rate?
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Exercise heart rate
All this term basically means is that you can use your heart
rate to guesstimate the level of intensity of your workout
at any given moment. You might also use it to judge
how many calories you're probably burning while you
exercise. "Exercise heart rate" is simply your heart
rate while you're exercising, or possibly a way of judging what
level you've reached in your routine.
Resting heart rate
This one is pretty self explanatory. It's basically your
heart rate when you are at rest and not under stress. Resting
heart rate normally ranges between 55-85 times a minute.
Resting heart rate tends to be lower for well-conditioned
athletes and people who stay very physically fit. Resting heart
rate tends to get higher with age.
Resting heart rate is also one of the measurements you use
to estimate your target heart rate.
Target Heart Rate
Target heart rate is your goal heart rate for exercise
training. It's a pre-determined number you try to reach during
exercise, and an estimate of when circulation is working at
it's most efficient capacity.
Your personal target heart rate is generally determined by
subtracting your age in years from 220 (which gives you your
maximum heart rate--see below) and multiplying the resulting
number by 0.65 or 0.70.
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Maximum Heart Rate
Maximum heart rate (often called MHR)is the highest number
of times per minute the heart is capable of beating safely.
Pushing your heart beyond this number is inviting trouble,
because it's as fast as your heart can beat without going into
fibrillation.
MHR varies with age.
As mentioned above, you can get a general idea of your
probable maximum heart rate by subtracting your age from the
number 220.
Fat Burning Heart Rate
There are some varying opinions about the value of the so
called "fat burning heart rate" or "fat burning zone."
The debate began in the early 1990's when scientists
reported that the body burned more fat during low intensity
workouts than during high intensity workouts. The research
seemed to indicate that high intensity activity did a better
job of burning up stored carbohydrates rather than fat.
The conclusion many people drew: low intensity workouts were
better for losing weight. Therefore, a low intensity workout
with a lower heart rate (around 50-60 percent of maximum heart
rate), would help you lose weight more efficiently than a high
intensity workout with a higher heart rate (65-70 percent of
MHR).
Many health experts call the "fat burning zone" or "fat
burning heart rate" a myth, but others feel it's a valuable
tool in helping someone attain their weight loss goals.
You can make up your mind for yourself. But no matter what
your opinion about the "fat burning heart rate," you can bet
everyone agrees it's a good idea to raise your heart rate well
above the resting level through an smart exercise program
several times a week.
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