what heart rate zone is best for what
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Different heart rate zones offer distinct benefits for various fitness goals, as discussed by and guests on the . Here is a general outline of how different zones can be used:
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Moderate Intensity (Approximately 60% to 70% of max heart rate): This zone is effective for building endurance, such as for running a half marathon. It helps accumulate mileage and build tissue tolerance without causing excessive stress on the body. Training in the 70% to 85% heart rate zone also aids oxygen delivery and fat utilization 1.
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High Intensity (75% of max heart rate and above, Zone 3): Engaging in this zone may be less sustainable for long durations, but it is highly effective for increasing cardiovascular fitness. It's characterized by an intensity where maintaining a conversation is difficult, but one is not completely out of breath. This zone is beneficial for improving brain volume and enhancing tenacity and willpower 2.
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Specificity in Training: Training specific to the endurance discipline (sprinting, cycling, grappling, etc.) often means engaging various muscles and requires both anaerobic and aerobic capacities. Mixing different intensity zones, including high, moderate, and low intensity, contributes to overall cardiovascular fitness and prepares one for the specific demands of their chosen activity 3.
It's important to combine different elements of endurance training, including strength exercises, to improve not only one's ability to endure but also to enhance speed, stability, and overall performance in endurance activities.
Always consult with a fitness or healthcare professional for personalized advice tailored to your individual health status and goals.
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