Zone Classifications Explained
You will get the most amount of benefit from your workouts if you are exercising at the proper exercise intensity, says the American Council on Exercise. Using heart rate zones can help you monitor your intensity levels to make sure you are not exercising too hard or too easily. Heart rate zones are divided into five categories and represent a percentage of maximum heart rate. In each zone there are different physiological responses and benefits.
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Zone 1
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Zone 1 is considered a comfortable zone and is expressed as 50 to 60 percent of your individual maximum heart rate. Zone 1 is a good heart rate range for warming up and cooling down or for those who are recovering. It is a good zone for individuals with health problems or those who have just started exercising. Exercising in this zone increases your health but does not increase your endurance or strength. The body can stay in this zone for a longer period of time.
Zone 2
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Zone 2 is known as the temperate zone and is between 60 and 70 percent of your maximum heart rate. Training in this zone will improve the heart's ability to pump blood and the muscle's ability to use oxygen. In this zone, your body uses mostly fat cells for energy, allowing you to exercise for longer durations of time.
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Zone 3
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Once you reach 70 to 80 percent of your maximum heart rate, you are working out in what is known as the aerobic zone. Exercising in this zone increases the size of your blood vessels, improves your lung capacity and respiratory rate and builds a stronger and bigger heart. This is the ideal zone for increasing your cardiovascular fitness. Your body will use both carbohydrates and fats for energy when exercising in zone 3.
Zone 4
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Exercisers who reach 80 to 90 percent of their maximum heart rate will notice that they cannot stay at this intensity for very long. The body crosses over into the anaerobic threshold, which is when lactic acid builds up in the muscles due to the lack of oxygen. Lactic acid is a result of carbohydrates being broken down for energy, and too much lactic acid will result in muscle fatigue and failure. Training in this zone will increase your body's ability to process and tolerate lactic acid for longer periods of time. Those who want to compete or increase their performance levels can benefit from training in zone 4.
Zone 5
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The last zone is considered the redline zone and is 90 to 100 percent of your individual maximum heart rate. This extreme exertion can only be sustained for a short period of time. The body cannot produce oxygen and will produce large amounts of lactic acid for energy. Those who are highly fit can use this zone to increase speed and performance.
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References
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