So now that you have read my last blog post about Heart Rate Training Zones you have learned why it is important to know yours. Here is a simple way to find your personal heart rate zones.
Here are some links to help you find your specific heart rate zones. Know that it is best to be testing under the supervision of a fitness professional.
Here are some general guidelines:
1. You want to be well-rested. The test will be most accurate on the day after a rest day or easy training day.
2. Perform the test before your regular workout. You should test at the time you normally workout.
3. You should preform your test 2 hours after you eat and try to avoid caffeine as much as possible, as this will affect your heart rate.
Video on the talk test ACE... This test simplifies the zones into three. This way, it is a bit easier for you to find your target heart rates. This test is done by the American Council on Exercise. Once you feel like you have hit a certain zone, you then check your heart rate monitor and make a mental note. These will not be super precise. This is more of a general guideline for your workouts from here on out.
1. Warm-up / fat-burning zone
2. Anerobic threshold when energy source starts to transition from fats to carbs
3. “Oh shit” zone where carbohydrates are the main source of energy. Metabolism gets a “boost” post-workout.
Now you can enjoy knowing that you are working smarter not harder.. yay you!
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