What is Heart Rate

Heart rate (HR) is a key physiological indicator for measuring exercise intensity, representing the number of times the heart beats per minute. The higher the heart rate, the higher the exercise intensity; the lower the heart rate, the lower the exercise intensity. However, individual differences mean that the same heart rate value may represent different exercise intensities for different people. Therefore, when assessing exercise intensity, it is necessary to consider an individual's maximal heart rate (MHR) and resting heart rate (RHR), as well as real-time exercise data.

What are Heart Rate Zones

Heart rate zones are a method of evaluating and guiding exercise intensity based on an individual's maximal heart rate and resting heart rate. These zones quantify exercise intensity, helping athletes or fitness enthusiasts adjust their exercise intensity according to their training goals.

Heart rate zones are divided based on maximal heart rate and resting heart rate, classifying heart rate into different levels, each corresponding to different exercise intensities and energy metabolism methods. For example:

  1. ZONE 1 (HRres 50-60%): Training in this heart rate zone is low-intensity exercise, feeling very easy. This intensity can activate the body, prepare for more challenging training, and promote recovery and regeneration, accelerating fatigue recovery after high-intensity training.

  2. ZONE 2 (HRres 60-70%): Training in this heart rate zone is moderate-low intensity exercise, feeling easy and not tiring, and can be sustained for a long time. This intensity improves cardiovascular function and forms the foundation for overall aerobic capacity. Fat provides the highest energy proportion in this zone, but due to the lower overall intensity, the energy consumption per unit time is not high, so the fat-burning effect is moderate.

  3. ZONE 3 (HRres 70-80%): Training in this heart rate zone is moderate intensity exercise, with deeper breathing and possible shortness of breath, but still able to talk. This zone is the most efficient for fat burning.

  4. ZONE 4 (HRres 80-90%): Training in this heart rate zone is high-intensity exercise, with rapid breathing, unable to talk, and difficult to sustain for a long time. This intensity improves the upper limit of aerobic capacity and overall endurance. In this zone, the energy consumption per unit time is high, but the proportion of fat energy is lower than the best fat-burning zone.

  5. ZONE 5 (HRres 90-100%): Training in this heart rate zone is extreme intensity exercise. Breathing is very rapid, it is difficult to sustain, and physical discomfort such as vomiting may occur. This intensity can improve endurance limits but should be performed with a good endurance foundation and adequate recovery afterward to avoid the risk of exercise injuries.

Different heart rate zones correspond to different energy substrates in the body. For example, moderate intensity exercise predominantly burns fat, while high intensity exercise mainly uses blood glucose and liver glycogen. Controlling heart rate in different training zones according to different training objectives makes training more efficient and purposeful.

For example, to burn fat efficiently, continuous training in ZONE 3 for more than 30 minutes is effective. To improve short-term explosiveness and speed performance on the field, high-intensity interval training in ZONE 5 is required.

Different heart rate zones correspond to different physiological responses and training adaptations. Rational use of heart rate zones can improve training efficiency and specificity. In practice, using heart rate monitoring devices to track heart rate in real time, adjusting exercise intensity based on heart rate zone feedback, whether for cardiopulmonary endurance training, fat loss, or strength training, can achieve fitness goals more scientifically and effectively. Additionally, personalized heart rate zones can monitor exercise risk, avoid overtraining, and ensure exercise safety.

Heart rate zones can personalize the measurement of your effort during exercise, regardless of exercise performance, and are suitable for comparing the exercise intensity and volume your body endures during various exercises.