Zone training

The idea of using “zones” to estimate exercise intensity has gotten a lot of press over the last few years.  Primarily, the focus on the benefit of Zone 2 training has been written about in numerous articles pertaining to endurance sport training, but also in several general health articles. 

So, what is an exercise zone?  Exercise zones help us identify a specific target for exercise intensity.  Thought of in general terms, zones are based on percentage of heart rate maximum.  You can easily calculate your theoretical maximum heart rate by subtracting your age from 220. As an example, a 35 year olds theoretical max is 185 (220-35=185).  Now that we know your maximum heart rate you can determine your target rates.

One way to determine what zone you are exercising in is to use a heart rate monitor. If you own a smart watch, you’ll be able to easily check your current heart rate. You can also pause, and count your pulse for one minute during the time you’re exercising, which is a little disruptive. 

But what about an even simpler way to check?  Perceived effort is one way, the only problem is most of us underestimate how hard we are exercising.  This is where the “talk test” comes in.  Exercising in zone 1, would probably have no affect on your ability to talk.  Zone 2 should allow you to speak in complete sentences but with some effort.  If your goal is to exercise in zone 2, you should be able to say the pledge of allegiance while exercising.  If you cannot you’re above zone 2, if it’s no challenge at all, you’re below zone 2.  Zone 3 and 4 gets a little fuzzy; but generally, zone 3 you can get a few words out, and zone 4 you can give one word answers.  Zone 5 will leave you pretty much just grunting or not talking at all.

In the our next blog we will explain the benefits of exercising in zone 2.  If you have any questions, please reach out to us.  We would be happy to speak with you!