Now that I have a Heart Monitor which displays my heart rate as I go, I will research some data:
According to this link:
Based on:
Resting Heart Rate: 60 (A guess. It's not as low as it should be.)
Maximum Heart Rate: 172 (based on age. Not the usual formula. See this link)
My data is:
Heart Rate Reserve: 112
Fat Burning: From 116 to 127 beats per minute
Aerobic: From 127 to 138 beats per minute
Steady State: From 138 to 150 beats per minute
Anaerobic: From 150 to 161 beats per minute
Maximal: From 161 to 172 beats per minute
"Real benefits from exercise tend to kick in as you move out of the bottom 50% of your heart rate reserve in into your training zones.
"Fat Burning (50 to 60%): In this range you are developing your basic endurance and aerobic capacity. This zone is great for burning fat compared to the effort you put in. Other zones will also burn up your fat but you will have to work harder to burn up the same amount.
"Aerobic (60 to 70%): This zone is great for your cardiovascular system. This helps your muscles become stronger and more efficient and you develop your bodies ability to transport oxygen to (and carbon dioxide away from) your muscles. You should be spending the majority of your training time in this zone.
"Steady State (70 to 80%)
"Anaerobic (80 to 90%): Entering this zone is a sign that you have become serious about your sport. In this zone your body develops its ability to handle lactic acid. An anaerobic workout takes place when you are working so hard that your body cannot keep up with the production of fuel and oxygen and so you need to dip into your reserves. When you dip into your reserves you produce numerous waste products - principally lactic acid.
"Maximal (over 90%")
Now I just need to remember to use it.
According to this link:
Based on:
Resting Heart Rate: 60 (A guess. It's not as low as it should be.)
Maximum Heart Rate: 172 (based on age. Not the usual formula. See this link)
My data is:
Heart Rate Reserve: 112
Fat Burning: From 116 to 127 beats per minute
Aerobic: From 127 to 138 beats per minute
Steady State: From 138 to 150 beats per minute
Anaerobic: From 150 to 161 beats per minute
Maximal: From 161 to 172 beats per minute
"Real benefits from exercise tend to kick in as you move out of the bottom 50% of your heart rate reserve in into your training zones.
"Fat Burning (50 to 60%): In this range you are developing your basic endurance and aerobic capacity. This zone is great for burning fat compared to the effort you put in. Other zones will also burn up your fat but you will have to work harder to burn up the same amount.
"Aerobic (60 to 70%): This zone is great for your cardiovascular system. This helps your muscles become stronger and more efficient and you develop your bodies ability to transport oxygen to (and carbon dioxide away from) your muscles. You should be spending the majority of your training time in this zone.
"Steady State (70 to 80%)
"Anaerobic (80 to 90%): Entering this zone is a sign that you have become serious about your sport. In this zone your body develops its ability to handle lactic acid. An anaerobic workout takes place when you are working so hard that your body cannot keep up with the production of fuel and oxygen and so you need to dip into your reserves. When you dip into your reserves you produce numerous waste products - principally lactic acid.
"Maximal (over 90%")
Now I just need to remember to use it.
