Finding Target Heart Rate Zones

I bought my first heart rate/pedometer/calorie burn counter watch last night and I’m getting it all programmed for my first run with it!

I can set up heart rate zone alerts, where it will beep at me if I drop below my target heart zone.  So, how do I find my target heart rate zone?

First, find your maximum heart rate by subtracting your age from 220. For me that’s 220 – 28 = 192 (MHR)

Fat Burning Zone: 55-65% of maximum heart rate. For me that’s 192 x .55 = 106 and 192 x .65 = 125 (So I will burn fat most effectively between heart rates of 106 and 125).

Cardio Zone: 65-75% of maximum heart rate. For me that’s 192 x .65 = 125 and 192 x .75 = 144 (So I will strengthen my heart most effectively between heart rates of 125 and 144).

Endurance Zone: 75-85% of maximum heart rate (more for athletes in training). For me that’s 192 x .75 = 144 and 192 x .85 = 163 (So if I were training for a marathon, I might push my heart rate to be in the range of 144-163).

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