The normal goal of fitness training is to get your body running at peak performance. Doing so provides all the benefits expected from a strength training program such as a sculpted physique, more energy, lean muscle mass, optimum hormonal environment, elevated metabolism, sharp mind and positive attitude.

However, in order to take your workout program to the next level and bring your body to its most efficient state of operation, you have to train at a specific level consistently. To get optimum results, you need to hit two critical targets. One is your target heart rate and the other, your target training zone. Hitting these targets is particularly important when involved in aerobic training and high intensity weight training.

Determining Your Heart Rate

You will need to determine your Maximum Heart Rate (MHR) in order to find your correct training zone as the training zone is based on a percentage of your MHR. Your MHR is the maximum number of times that your heart can beat per minute during high intensity exercise stress. Your Target Heart Rate (THR) is the percentage of your MHR that is recommended in each training zone.

The easiest way to determine your MHR is to use the number 220 for men and 226 for women and subtract your age. Keep in mind that this is a loose average and the most inaccurate of the MHR determining methods.

A more accurate method of calculating your MHR is to follow the Kavonen Formula. However, you will first need determine your Resting Heart Rate (RHR) and know the training zones before a calculation can be made. To calculate your RHR, take your pulse 3 mornings in a row as soon as you wake up and divide by 3 for the average. The training zones are described below.

The Kavonen Formula

(220) – (age) = MHR
(MHR) – (RHR) = HRR (Hear Rate Reserve, difference between your MHR & RHR)
(HRR) x (60% to 80%) = training range %
(training range %) + (RHR) = (target training zone)

The most accurate method for determining your MHR is to have it checked via a high intensity exercise stress test by a health professional. This method of clinical testing is recommended for those who are over 40 years old, have a family history of heart disease, are overweight, or haven’t exercised in several years.

The Training Zones

Healthy Heart Zone – Operate in this zone at 50-60% of your MHR. This is the Warm Up zone. It is best utilized by those who want to warm up for more intense exercises, or by those who are beginning a fitness program. This zone provides the benefits of lowering blood pressure, cholesterol, body fat and the risk of degenerative heart disease with low injury risk. By operating in the Healthy Heart Zone, fats supply 85% of the total calories burned.

Fitness Zone – Operate in this zone at 60-70% of your MHR. This is the Fat Burning zone. The same benefits are achieved as with the previous zone only the increase in training intensity burns a greater amount of total calories with 85% still coming from fats.

Aerobic Zone – Operate in this zone at 70-80% of your MHR. This is the Endurance Training zone. Benefits of this zone are improved respiratory and cardiovascular systems, and strengthening and enlarging of the heart. This is the best zone when endurance training is required for a race, marathon, or other long distance event. In this zone, you burn more calories with fats supplying 50%.

Anaerobic Zone – Operate in this zone at 80-90% of your MHR. This is the Performance Training zone. This level of training greatly improves your cardiorespiratory system by increasing your VO2 maximum which is the highest oxygen level consumed when performing exercise. You also improve your endurance and ability to resist fatigue by achieving a higher tolerance to lactate buildup. This zone is reached through high intensity exercises which burn more calories with 15% coming from fats.

Red Line Zone – Operate in this zone at 90-100% of your MHR. This is the Maximum Effort zone. This zone is extremely intense and can only be accessed for short periods by most people. This zone burns the highest amount of calories. You should only operate in this zone if you are in extremely good shape and have been cleared by a physician.

Monitoring Your Heart Rate

In order to get the greatest benefit from your selected form of exercise, you must keep your heart rate in the proper zone range. Most of those utilizing their heart rate for optimal training rely on heart rate monitors. A large variety of heart monitors exist on the market today, ranging from those with basic features at inexpensive prices to those containing high technology with numerous features at a much higher price. You can even get heart rate monitors that are waterproof so you can keep track of your heart rate while swimming or performing other water sports.

Here are a few varieties of available heart rate monitors and how they stack up:

Standard Watch Models – Standard heart rate monitors normally come in the form of a wrist watch although you can also get them with straps for attaching to your chest. Some models come with alarms so you are alerted when you move above or below your target heart rate zone.

Finger Ring Models – Heart rate rings are more comfortable than a bulky wrist watch or monitor strapped to your chest. Although fairly inexpensive, heart rate rings are notoriously inaccurate and often provide readings that are off by as much as 15 BPM.

Strapless Models – These are more comfortable than the watch/strap-on models and more accurate than the ring models. However, strapless heart rate monitors require you to hold the device between your finger and thumb which can be next to impossible for certain types of exercises. For runners it wouldn’t be a problem, but for biking or weightlifting, no way.

Clothing Models – Some workout clothing contain transmitters that are woven into the T-shirt, sports bra, or other type of fitness clothing. These transmitters relay your heart rate to a monitor normally worn around the wrist. This type of heart rate monitor is both comfortable and accurate. However, these units come at a steep price because you’re buying the clothing as well as the monitor.