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Heart Rate Zone

Heart Rate zone also needed as We NEED to determine the % of heart rate workout base on the goal of exercises and age.

Healthy Heart Zone (Warm up)

• 50-60% of your maximum heart rate.
• Best for exercise beginners, can be used as warm up before a real workout or sport activity.
• Benefits: Increases the level of good cholesterol, Reduces blood pressure.
• Eg: general gardening, ballroom dancing

Fitness Zone (Fat Burning)

• 60-70% of your maximum heart rate.
• Benefits: Similar benefits as the healthy heart zone, but more intense and burns more calories.
• Eg: brisk walking, water aerobic, golf

Aerobic Zone (Endurance Training)

• 70-80% of your maximum heart rate. 
• Benefits: Improves your cardiorespiratory system, increase the strength and endurance of your heart.
• Eg: race walking, rope jumping, tennis, swimming laps, running / marathon

Anaerobic Zone (Performance Training)

• 80-90% of your maximum heart rate.
• Benefits: Improves VO2 maximum (the highest amount of oxygen one can consume during exercise) and hence increase your cardiorespiratory system. You can fight fatigue better as training in this zone improves your muscles lactate tolerance level. It burns more calories.
• Eg: weight lifting, sprinting, high intensity interval training (HIIT)

RED line (Maximum Effort):

• 90-100% of your maximum heart rate.
• This zone usually requires short periods of time. But, it has the highest risk of injury if your body is not fit enough. Your body will degenerate faster. You should consult your physician/ physiotherapist/ personal trainer before you train in this zone.
• Eg: intensive anaerobic exercises

WARNING:  

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Borg Rating of Perceived Exertion (RPE)

Borg Rating of Perceived Exertion (RPE) is a subjective perception that used commonly in health care to rate ''how hard / tired your body is'' during an activity.   

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Heart Rate Reading
 
1) A light touch under the angle of the jaw