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Different
Training Heart Rates
Are Used for Different Purposes
from the Polar Personal
Trainer
| Training heart rates are
ranges of percentages of your maximum heart rate (HRmax). |
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Each range is useful for different purposes and
is associated with different fitness benefits.
Training heart rate
50-60% HRmax
Great for recovery sessions.
Training heart rate 60-70% HRmax
- Improves the heart’s ability to pump blood
- Increases the number of small blood vessels in
your muscles
- Increases the enzymes in your muscles
responsible for oxygen metabolism
- Increases the strength of your muscles,
tendons, ligaments and bones
- Improves your endurance
- Burns fat as the body’s main energy source
at this intensity
Training heart rate 70-80%
HRmax
- Also called the “steady state”
because it’s the fastest pace you can maintain for long periods of time
(for example, a competitive Ironman athlete will race near this intensity)
- Accustoms the body with a faster pace
- Improves endurance
- Begins to raise the speed you can maintain
without building up lactic acid (your anaerobic threshold)
- The more fit you are, the greater the
percentage of fat your body uses as fuel, enabling you to perform longer at
this rate while preserving limited stores of glycogen
Training heart rate 80-90%
HRmax
- At this intensity, you begin to “go
anaerobic” and build up lactic acid (reach your anaerobic threshold)
- Your anaerobic threshold increases along with
your fitness
- This intensity can be maintained for about one
hour in competition
Training heart rate 90-100%
HRmax
- Is only needed for:
- Sprint training
- Racing over short distances (track sprinters,
short-distance swimmers)
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