Michele Cannell

Fitness professional certified in Personal Training, Wellness, CPR/AED, Cycling, Pilates, YogaFit, Tai Chi, and living with Celiac Disease.

Heart Rate Training

Heart Rate Training: what is it?

Exercise is a necessary piece to your overall wellness program. You plan a 30-60 minute exercise plan a few times per week, but are you using your time efficiently. Are you mindlessly using your cardiovascular machine and not getting results? An easy way to change your routine is to pay attention to your heart rate. Knowing your heart rate numbers is necessary to know if your are expending your needed calories to lose weight.

Heart Rate Training allows you to safely alternate from your aerobic zone and anaerobic zone. If you know your aerobic zone and your anaerobic zone, your can work out a little harder and/or ease off a little depending on the zones you desire to be in. Your aerobic zone will burn fat off your body. You can maintain that zone for 20-30 minutes without a problem. You can hold a conversation and your body acclimates to this zone easily.

Your anaerobic zone will burn immediate calories (from whatever you ate that day). You can only maintain this zone for 2-3 minutes. You should only stay in that zone for 2-3 minutes to obtain the benefits of this zone. This zone burns calories, increases your overall endurance and accelerates your endorphin use age.

Training in your heart rate zone focuses on your individual fitness goals. Remember, if you are a beginner, take it slow and steady. If you are more advanced, you can add multiple anaerobic zones to your routine. See the formula below to calculate your heart rate zones.

Aerobic and Anaerobic Zone Formula:

220-age+resting heart rate x ______%-resting heart rate=

Aerobic Zone %
30-50% beginner (never worked out or hasn’t worked out in several years)
50-60% you work out 1-2 days per week (includes cardio and weight training)
60-70% you work out 3-4 days per week (includes cardio and weight training)

Anaerobic Zone%

50-65% beginner
65-75% you work out 1-2 days per week (includes cardio and weight training)
75-85% you workout 3-4 days per week (includes cardio and weight training)

*always consult a doctor before starting or changing your exercise program especially if you are taking any type of medication