Giovanni Masi is a certified Spinning® instructor with over 22 years of experience and shares this awesome HEART RATE brush up with us. He is BAD ASS. Thanks Giovanni! I currently spin around 3x/week and one is my early Sunday spin (alone!!) for 60 to 75 minutes. Heaven!!
Typically, a heart rate monitor consists of a chest strap and a watch. There are other portable designs too, such as this EKG monitor from the SonoHealth website: https://sonohealth.org/product/ekgraph-portable-ekg-monitor-detect-afib-abnormalities/. Today, you can even track your heart rate using your smartphone. The chest strap transmits a person’s heart rate data to the device in beats per minute (BPM) or as the percent of your maximum heart rate. Prices can vary from $50 to $400 depending on features. Thanks to today’s mobile technology, smartphone apps like Digifit iCardio let you track your heart rate during exercise as well as weight, blood pressure, sleep and more–so you can have all your data in one place making it easy to analyze, share and edit.
There are other types of heart rate monitors including those found on exercise machines. However, these do not offer the most accurate measurement since they use generalized numbers.
Heart Rate Training Zones
Heart rate training is essential for cardiovascular health and when monitoring your heart rate, you will find five heart zones which are measured by the intensity of your workout effort. Specific goals and exercises target different heart zones, so knowing which zones to workout in is crucial for achieving desired results.
Below are the basic heart rate training zones, based on % of Max Heart Rate (MHR)
Most warm-ups should take place in Zone 1, which is also the exercise level for a sedentary person. A long, low intensity workout should occur in Zone 2 or low-end Zone 3, which is considered a good aerobic workout zone. Zone 4 starts reaching anaerobic levels usually at around 85 percent maxHR (commonly used for intervals and sprints). Zone 5 completely reaches anaerobic levels and is recommended only for serious athletes training for specific race events.
Get to Know Your Heart
Using a heart rate monitor lets you stay focused on your workout and alerts you to necessary adjustments needed to stay safe and healthy. For instance, an unusual spike in heart rate on your device may alert you to slow down the pace or effort level of your workout. Whether you are tired, dehydrated or simply working too hard, the monitor keeps you in tune with how your body is responding to the exercise so that you can control it. Tracking heart rate allows you to identify your capabilities and limitations while encouraging you to push yourself when you are ready. This knowledge, especially over time, can help guide your fitness and goals so that you are always working to your fullest potential.
Heart-Rate Workout Options Depending on your goals, there are several different heart-rate workouts to consider based on heart-rate training zones. Any combination of walking, jogging, running, Spinning, biking and the elliptical are fantastic ways to combine exercise and heart rate training.
Heart-Rate Workout Options
Depending on your goals, there are several different heart-rate workouts to consider based on heart-rate training zones. Any combination of walking, jogging, running, Spinning, biking and the elliptical are fantastic ways to combine exercise and heart rate training.
Fat burning workouts (Zones 1, 2 and low end of zone 3)
Fat burning workouts are done with a lower intensity and longer duration. You would be do your workout in Zone 2 of the chart above. Typically in a duration of 35 to 60 minutes. Long and slow workouts will target your fat cells which are optimal workouts for anyone looking to shed flab and lose weight. Try one of our sample fat burning workouts provided by Digifit’s resident-fitness expert, Giovanni Masi, listed here.
Aerobic/Endurance workouts (Zones 3-4)
Aerobic/Endurance workouts are at a slightly higher intensity and are recommended for heart health. These will vary in between Zones 3 to 4 and allow the heart to get real exercise. These are also more aerobic with a mix of some anaerobic zones. Typical workout time is 30 to 40 minutes for the benefits. These are what most health seekers are doing at the gym. Giovanni provides an example of an aerobic/endurance workout exercise routine that requires an elliptical, stair climber or similar exercise machine.
Anaerobic and max training workouts
Anaerobic and max training workouts include harder effort workouts which will be more taxing on your body and energy levels, like sprint intervals or climbing a steep hill during spin class. These workouts will take you to Zones 4 and 5. Typically your workouts at this effort level will be 15 to 30 minutes max. Check out this recommended anaerobic workout.
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