The Ultimate Guide to Heart Rate Training (2024)

Technology allows us to do incredible things, and when it comes to the health and wellness space, that is especially true. Heart rate training is one way to use data and technology to track and reach your fitness goals, whether that’s running a half marathon or simply trying to burn more calories during cardio.

Heart rate-based training became popular in the early ’90s as the endurance sports world turned to devices to make their training more precise. Since then, we’ve seen heart rate training weave its way into day-to-day fitness routines with the advent of more accessible smartwatches and affordable fitness trackers.

But let’s take a step back. What is heart rate training — and why is it beneficial?

Heart rate training can be extremely beneficial when done correctly. By tracking, monitoring, and analyzing your heart rate activity, you can learn more about your body and how it works.

By elevating your heart rate, you’re making it work harder to circulate blood to your muscles in order to replenish their oxygen levels. You can use heart rates as a way to assess how much you’re challenging your cardiovascular system — without overexerting yourself. In doing so, you’re reducing the risk of fatigue and injury while improving the recovery process. And as we all know: Better recovery means your body is more ready for the next training session.

For moderate-intensity physical activity, your target heart rate should be between 50% and 70%. For a 30-year-old, we’re looking at a target heart rate zone that sits somewhere between 95 and 133 bpm:

• 50% level: 190 x 0.50 = 95 bpm
• 70% level: 190 x 0.70 = 133 bpm

For vigorous-intensity physical activity, you’ll simply change the percentages to 70% and 85%. For a 30-year-old, we’re looking at a target heart rate zone of 133 and 162 bpm:

• 70% level: 190 x 0.70 = 133 bpm
• 85% level: 190 x 0.85 = 161.5 bpm

However, there are also more advanced training plans that use a multi-zone approach. Scroll down for that breakdown.

It’s important to note that every person is different, and factors such as sex, fitness level, and genetics can all greatly affect your heart rate measurements. The gold standard for determining your max and target heart rates is through professional testing and monitoring. Another recommended option would be to ask a personal trainer or AF Coach. This person will be able to address any questions or discrepancies and get you on the right track. As you become more familiar with your heart rate, you’ll begin to naturally recognize the feeling of each heart rate zone, too.

HOW TO MEASURE YOUR HEART RATE BY HAND

While you can certainly use a fitness tracker or smartwatch to calculate your heart rate, it can be beneficial to also know how to measure your heart rate by hand.

Follow these steps to measure your heart rate (or someone else’s):

1. To find your pulse, press the tips of your index (pointer) finger and middle finger gently against the side of your neck, just under your jawline — or on the inside of your wrist below the base of your thumb.
2. Count the number of beats you feel for 15 seconds. Use a watch or timer to track the seconds accurately.
3. Multiply the number of beats by 4. That number is your heart rate. (For example, if you count 18 beats in 15 seconds, multiply 18 by 4, for a total of 72 bpm.)

The time you spend in each zone will vary, usually with more time spent in lower heart rate zones. How you approach this depends on many factors, including your fitness level and goals, but generally, a one-hour session might include:

• 10 minutes in Zone 1 warming up and cooling down
• 25 minutes in Zone 2
• 10 minutes pushing a little more Zone 3
• 5 minutes going hard in Zone 4
• 2 minutes going all-out in Zone 5
• 8 minutes working back down the zones, including a 2-minute cooldown in Zone 1

Make sure to monitor your heart rate throughout the session so you can become familiar with your body’s limits and avoid training too hard or overexerting yourself.

If you’re looking for an effective way to get your heart rate up without putting too much strain on your body, you can try some low-impact exercises that are easier on the joints and muscles. Here are some of the best low-impact exercises to get your heart rate up:

Bicycling: Cycling, whether on an outdoor orstationary bike, is an excellent cardio workout. It’s an effective way to increase cardiovascular fitness, burn calories, and tone muscles all at once.

Yoga: This practice focuses on stretching, breathing, and mind-body connection. It helps with flexibility, and while it might not seem like it,yogacan also get your heart rate up depending on the type of class you choose.

Swimming: This is a great full-body exercise that works all major muscle groups while toning and strengthening them. Plus, it’s low impact for the joints since they’re not supporting any weight in the water. For a varied routine, try mixing in different strokes and drills to challenge your body and stay motivated.

Walking or jogging:Going for a walkor jog is an easy way to increase your heart rate while still keeping it low impact — great for anyone with joint issues since there’s no shock absorption involved.

Kayaking, paddleboarding, or row machines: If you have access to water, kayaking and paddleboarding both provide a full-body workout with varying levels of intensity depending on how hard you choose to paddle. Rowing machines offer an efficient cardiovascular workout as well as a way to get stronger and build endurance — without putting any strain on the back or joints.