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Zone
Description
Your
Heart
Rate
Approximate
Percentage
of
Maximum
Heart
Rate
Easy
Insert
the heart
rate
50% - 65%
1
Warm-up
you get when you are
Cool-down
working
in Zone 1
Challenging,
but comfortable
Insert
the heart
rate
65% - 75%
2
Steady
endurance
pace
you
get
when you are
working
in Zone 2
3
Challenging,
and
uncomfortable
Insert
the heart
rate
75% - 85%
Race
pace
you get when you are
working
in Zone 3
4
Breathless
Insert
the heart
rate
85% - 90%
Not maximum,
but winded
you get when you are
Can't
keep the pace
for very long
working
in Zone 4
When you are first starting out, you shouUd excUusiveUy work in the Zone 1 and Zone 2 intensities.
After a few weeks, you can occasionally
incorporate
Zone 3 and Zone 4 intensities
for short periods
of time. Remember,
when you begin to incorporate
Zone 3 and Zone 4 intensities,
you will find that
you will UikeUy have to drop down to Zone 1 intensities
shortly thereafter
as brief recovery
periods.
For variety, you can spend a little bit of time in each of the four Zones during one workout, and then
spend your time in just one Zone during the next workout.
Prenatal woman should always remain at Zone 1 and Zone 2 intensities,
and anyone unaware
of
their current medical condition
should also avoid Zone 3 and Zone 4 without prior clearance
from
their doctor.
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These Zones can be translated
into target heart rate numbers
if your home fitness product has a grip
or telemetric
heart rate counter. Research
has shown the best way to do this is not to establish
heart
rate numbers based upon age, but rather based upon how you feel.
The following
chart will allow you to log your heart rate numbers based upon how you feel when
working
out. Simply log the heart rate numbers you find when you feel you are working
at each of
the specific intensities.
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