Heart Rate Zones
Heart rate zones, which are percentages of your maximum heart rate, can help you determine the intensity of your workout or activity.
Here’s a breakdown of the five Heart Rate Zones and how they relate to different levels of physical activity:
Zone 1 (50-60% of max HR): Light, easy movement like walking, stretching, or yoga. Ideal for warm-ups and recovery.
Zone 2 (60-70% of max HR): A brisk but comfortable pace, such as slow running or swimming. Great for endurance and aerobic fitness.
Zone 3 (70-80% of max HR): Moderate intensity, suitable for sustained activities like tempo runs. Supports cardiovascular fitness and fat-burning.
Zone 4 (80-90% of max HR): Higher intensity, often used in HIIT and interval training. Boosts aerobic fitness and speed.
Zone 5 (90-100% of max HR): Maximum effort, seen in short bursts of intense exercise like sprints. Enhances power and speed.
Heart Rate Zones aren’t just about fitness—they can also support stress management:
Zones 1 & 2 can offer quick relief from high emotional stress.
Zones 2 & 3 help build stress resilience by improving cardiovascular health and promoting relaxation.
To support both your physical and emotional well-being, aim to spend at least 15 minutes in Heart Rate Zone 2, four to five times a week. This moderate level of activity helps build endurance, improve circulation, and reduce stress over time.
For an added boost, try incorporating 15 minutes in Zone 3, three times a week. This more intense level of activity can enhance cardiovascular fitness and give your mood and energy levels a noticeable lift.