How much do you know about your heart rate while doing cardio? Do you find yourself out of breath while running or riding a bicycle? The feeling that you are going to pass out just because you cannot breathe?
In this blog, we are going to tell you about heart rate zones while doing cardio and in what zone you should be based on your goals and how often do you work out.
Why you should know this!
Most of us are doing cardio in order to lose weight. We are running for an hour or two, just to burn calories. The craziest part is that we cannot breathe, we are seeing black dots, but we keep running because summer is coming and we need that “summer” body. STOP! It is okay if you want to lose weight or strengthen your heart, but you have to listen to your body! Moreover, you should know in what heart rate zone you should be in order to lose weight or achieve your specific goal.
There are five heart rate zones, but before you start thinking about them, you should know what is your heart rate maximum that you should not exceed. How to calculate that? 220 minus your age and you will get your heart rate maximum. For example, if you are 30 years old → 220 - 30 = 190 and this is your heart rate maximum that you should not exceed.
Now, let's take a look in 5 heart rate zones:
Heart rate zone - Very light
This is the lowest intensity in all five zones. In this zone, you warm up your body and muscles for your workout or higher intensity cardio. Also, doing cardio in this intensity will increase your recovery. In this zone, your heart rate should be 50 - 60% of your maximum heart rate. You could do a walk or cycling in order to control your heart rate.
This is the point, where things are going to get harder. This zone is also called anaerobic zone because you are going to breathe a lot harder. However, take in mind - you do not need to get in this zone if you are not preparing for a marathon or something similar. Of course, there are benefits that you will get. → You will increase your speed endurance and you will be able to run long distances. Your heart rate zone should be 80 - 90% of your maximum heart rate.
To summarise everything we discussed - remember, the first step you need to do is calculate your maximum heart rate. Then, based on your goals, calculate in what zone you should be. If your goal is to burn fat and strengthen your heart, then keep in the second or third heart rate zone and soon you will see the results.
You are more than welcome to share your experience and tell us if this was helpful! Exercise safely. :)