Table of ContentsView AllTable of ContentsWhat Are They?Resting Heart RateTarget Heart RateImproving Aerobic CapacityFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What Are They?
Resting Heart Rate
Target Heart Rate
Improving Aerobic Capacity
Frequently Asked Questions
Heart rate is divided into different zones, which can be used to help you monitor the intensity of your activity. This article discusses different heart rate zones and how to increase your aerobic capacity—your body’s ability to use oxygen during exercise.
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What Are Heart Rate Zones?
Heart rate zones are based on percentages of your maximum heart rate—the fastest your heart can pump with maximum exertion.
Estimating Maximum Heart Rate
Heart rate typically increases as the intensity of your activity increases. At higher heart rates, you are also burning more calories. Heart rate zones can be used to gauge your exercise intensity.
Using heart rate zones to monitor your activity level isn’t appropriate for everyone. If you take medications that regulate your heart rate—such asbeta-blockersandcalcium channel blockers—you won’t see it increase during exercise as it normally would.
Continuing to aim for a specific heart rate could lead you to overdo it. If you take these medications, consider using a different tool to assess your effort during exercise, such as the Borg Rating of Perceived Exertion (RPE) scale.
Resting heart rate is exactly what it sounds like. This is the number of times your heart beats per minute while you are at rest. It’s best to measure your resting heart rate first thing in the morning (before you’ve had yourcoffeeor eaten), while you’re still in bed.
Find your pulseat the side of your neck or at the thumb side of your wrist. Place the pads of your index and middle fingers gently over the artery.
What’s “Normal”?In general, a normal resting heart rate for adults is between 60 and 100 beats per minute.However, many things affect resting heart rate. If you’re stressed, your heart rate will likely be on the higher end. If you’re a long-distance runner, your heart pumps very efficiently and your resting heart rate might be around 40–50 beats per minute.
What’s “Normal”?
In general, a normal resting heart rate for adults is between 60 and 100 beats per minute.However, many things affect resting heart rate. If you’re stressed, your heart rate will likely be on the higher end. If you’re a long-distance runner, your heart pumps very efficiently and your resting heart rate might be around 40–50 beats per minute.
In general, a normal resting heart rate for adults is between 60 and 100 beats per minute.
However, many things affect resting heart rate. If you’re stressed, your heart rate will likely be on the higher end. If you’re a long-distance runner, your heart pumps very efficiently and your resting heart rate might be around 40–50 beats per minute.
A lower resting heart rate means that your heart doesn’t have to work as hard to pump blood to the rest of your body.
Target Heart Rate Zones
Heart rate zones are a useful tool for gauging your exercise intensity. First, you need to determine what your target heart rate is.
How do you decide what your target number is? If you’re just starting out, you should aim for the lower end of this range. You can also choose your target heart rate based on your exercise goals.
Target heart rate can be broken down into five different zones that help you achieve different exercise goals.Heart rate increases with each higher zone.
Zone 1: 50%–60% of Max Heart Rate
Zone 1 activities are considered “very light.” In this zone, you’ll be able to carry on a conversation while you are exercising. Examples of zone 1 exercises include walking at a leisurely pace and stretching.
Zone 2: 60%–70% of Max Heart Rate
Zone 2 activities are “light.” You can still talk while you’re exercising, but your pace has increased from zone 1. You might be walking at a brisker pace or jogging slowly.
Zone 3: 70%–80% of Max Heart Rate
In zone 3, your activity level is “moderate.” This level of exercise improves your lung andheart endurance—the length of time that you can continue to exercise without taking a break. If you’re running, you’re breathing harder. You can still speak, but you’re only able to do it one sentence at a time.
Zone 4: 80%–90% of Max Heart Rate
Zone 4 exercise is a “hard effort” activity. This type of exercise can’t be sustained for long periods of time. You’re breathing much harder, but can still speak one or two words if you have to. Zone 4 exercise improves speed and overall exercise performance for short bursts of activity, such as sprinting.
Zone 5: 90%–100% of Max Heart Rate
Zone 5 exercise is “maximum effort.” You are going “all out” at this point. You’re no longer able to speak and your activity will be very short—such as sprinting as fast as you possibly can.
How to Improve Your Aerobic Capacity
Unless you’re an athlete or training for a specific sport, you should aim for a moderate (zone 3) level of activity during exercise to improve heart health and aerobic capacity—your body’s ability to use oxygen efficiently.
You might find it challenging to take your pulse during exercise. Using a device, such as a smartwatch, can help. However, heart rate monitors that use a chest strap are more accurate.
What Are the Best Exercises for Heart Health?
Summary
Check with your healthcare provider before beginning a new exercise program. You can also discuss your medications and other underlying factors that might affect your heart rate to determine if zone training is appropriate for you.
How Does Prednisone Affect Heart Rate?
A Word From Verywell
Being aware of your maximum heart rate can let you know that you’re pushing yourself during exercise while also respecting your boundaries. Staying within your target heart rate zone can help you improve your heart health and aerobic capacity—two things that can help you live a long, healthy life.
Frequently Asked QuestionsThe best heart rate zone for you will be based on your exercise goals. If you’re looking to improve endurance, aim for zone 3. If you’re looking to increase speed for shorter bursts of activity, aim for zones 4 or 5.Any intensity of exercise will burn calories and contribute to weight loss. However, exercising at a moderate intensity, in zone 3, will allow you to exercise for longer periods of time. This zone also increases the amount of fat burned for energy.Exercise is the best way to improve your resting heart rate. As your heart becomes more efficient through aerobic training, your resting heart rate will decrease.
The best heart rate zone for you will be based on your exercise goals. If you’re looking to improve endurance, aim for zone 3. If you’re looking to increase speed for shorter bursts of activity, aim for zones 4 or 5.
Any intensity of exercise will burn calories and contribute to weight loss. However, exercising at a moderate intensity, in zone 3, will allow you to exercise for longer periods of time. This zone also increases the amount of fat burned for energy.
Exercise is the best way to improve your resting heart rate. As your heart becomes more efficient through aerobic training, your resting heart rate will decrease.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins Medicine.Understanding your target heart rate.Centers for Disease Control and Prevention.How to measure physical activity intensity.American Heart Association.Target heart rates chart.Kepros Physical Therapy & Performance.Heart rate zone training.Centers for Disease Control and Prevention.Adult activity: An overview.Recreational Equipment, Inc.How to choose and use heart rate monitors.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins Medicine.Understanding your target heart rate.Centers for Disease Control and Prevention.How to measure physical activity intensity.American Heart Association.Target heart rates chart.Kepros Physical Therapy & Performance.Heart rate zone training.Centers for Disease Control and Prevention.Adult activity: An overview.Recreational Equipment, Inc.How to choose and use heart rate monitors.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Johns Hopkins Medicine.Understanding your target heart rate.Centers for Disease Control and Prevention.How to measure physical activity intensity.American Heart Association.Target heart rates chart.Kepros Physical Therapy & Performance.Heart rate zone training.Centers for Disease Control and Prevention.Adult activity: An overview.Recreational Equipment, Inc.How to choose and use heart rate monitors.
Johns Hopkins Medicine.Understanding your target heart rate.
Centers for Disease Control and Prevention.How to measure physical activity intensity.
American Heart Association.Target heart rates chart.
Kepros Physical Therapy & Performance.Heart rate zone training.
Centers for Disease Control and Prevention.Adult activity: An overview.
Recreational Equipment, Inc.How to choose and use heart rate monitors.
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