Why you should use a Heart Rate Monitor when visiting your fitnessclub
You’ve probably heard that heart rate training is important, but do you know how to use it or why you should? Your heart rate provides insight into how accurately you’re training, and gives you a way to quantify improvements. There isn’t one best heart rate zone, different zones yield different benefits and are appropriate at different times during a training plan.
HOW WE CALCULATE YOUR ZONES
Activio heart rate zones are based on your maximum heart rate. We estimate your max heart rate based on age, but if you know your own max heart rate, you can enter it in the My Profile section of the Activio app or in our club solutions. Max heart rate is used to calculate a number of other statistics in the app, such as APS (Activio points, scientific evidence based coefficients), calorie burn when using a heart rate monitor, intensity, and time in zones.
ZONE 1 – LIGHT
Exercising in zone 1 requires very little effort. Like a brisk walk, your breathing is under control and your muscles do not feel strained. You are able to talk in complete sentences and string multiple sentences together with ease. This zone requires virtually no focus—your mind will wander. Zone 1 helps in improving overall health.
ZONE 2 – MODERATE
Exercising in zone 2 requires some effort but not a lot. Like a light jog or fast walk, your breathing is slightly elevated and you notice your muscles are working but you don’t feel an urge to stop. You are still able to talk in complete sentences and link multiple sentences together. This zone requires minimal focus — you will go long stretches without thinking about the exercise itself. Zone 2 is good for light endurance improvements or recovery between higher intensity workouts. This zone is also good for early stages of a training plan.
ZONE 3 – HARD
Exercising in zone 3 requires effort. Like a run, your breathing is elevated and your muscles are working. You feel slight urges to back off or stop, but the workout still feels manageable. You are able to talk in complete sentences but have a difficult time linking multiple sentences together. This zone requires focus, but your mind may still wander slightly. Zone 3 improves cardiovascular health and endurance.
ZONE 4 – VERY HARD
Exercising in zone 4 requires a lot of effort but not maximum effort. Like a fast run (not a sprint), your breathing is laboured and your muscles are working very hard. This is where you start to “feel the burn.” You have urges to back off or stop, but you are still be able to push through. You’re unable to speak in complete sentences. In this zone, you will be focusing on your workout the entire time. Your tolerance for zone 4 will increase the more it’s incorporated into your training. Most sport-specific training emphasises this zone so athletes can better handle the demands of continuously-intense physical activity.
ZONE 5 – MAXIMUM
Exercising in zone 5 requires maximum effort. Like a sprint, your breathing is very laboured and your muscles are very strained. You have a strong desire to back off or stop. You cannot speak at all. This zone is mentally demanding and will require intense focus. Zone 5 makes you faster and more powerful by improving the connections between your brain and your muscles.
ACTIVIO TRAINING ZONES OPTIMIZE YOUR EXERCISE PERFORMANCE AND HELPS YOU TO REACH YOUR FULL POTENTIAL AND GOALS
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