The use of heart rate training zones allows you to get the most from your workouts.
This involves exercising at a percentage of your Maximum heart rate (MHR), MHR can be calculated from the following calculation: 220 – your age.
Aerobic fitness improvements are normally seen by exercising between 50 to 80% of your MHR for 30 minutes 3 to 4 times per week. Beginners should aim for 50% and those taking medication to reduce blood pressure should use the rate of perceived exertion scale.
For example: A healthy 20 year old will have a heart rate max of 200 and therefore should aim to exercise aerobically at between 50% to 80% (100 bpm to 160 bpm) for 20 to 30 mins 3 to 4 times per week. Your exercise plans should ideally tell you what % heart rate to try to exercise at.
Measuring your pulse (to calculate MHR)
To calculate your percentage maximum heart rate you will need to measure your pulse this can be done with a heart rate monitor or manually at one of the following two sites. The two main sites to measure your pulse.
(1) The wrist joint normally 1 to 3 cm below the wrist joint in line with the thumb.
(2) The pulse in your neck is found just to the side of the jawbone.
When measuring your pulse use two fingers to take the reading. Count for 15 seconds and then multiply by 4 to provide a beats per minute reading.
Using the MHR or SPE Using the MHR or SPE allows you to reap the maximum benefits from your workout, although using heart rate training zones is a more precise training method than your 'perceived rate' of self perceived exertion (SPE) it takes more time to measure and therefore many people prefer to use the SPE (which they can calculate straight away!).
Again don’t worry if you find calculating your MHR or SPE difficult, the main thing is you are doing aerobic exercise, exercise is not a precise science.
