Active zones for students
Lower-intensity zone: You’re exercising at 50% to 60% of your max heart rate. At this point, 85% of the calories you burn are fat. The downside? You’re burning fewer calories overall than you would if you were exercising at a higher intensity. You’re generally able to sustain this zone the longest amount of time.
Temperate zone: You’re exercising at 60% to 70% of your max heart rate. Roughly 65% of the calories you burn are fat.
Aerobic zone: Working at 70% to 80% of your max heart rate puts you in the aerobic zone. About 45% of the calories you burn are fat. But you’re burning a higher number of overall calories compared to the other heart rate zones. You generally sustain this zone the shortest amount of time.
Calculating Your perfect zone
Formula:
1. 220-Age = HRmax 2. Subtract resting heart rate from HRmax = Heart Rate Reserve (HRR) 3. Multiply HRR times the percent that you want to train at 4. Add back resting heart rate.
1. 220-Age = HRmax 2. Subtract resting heart rate from HRmax = Heart Rate Reserve (HRR) 3. Multiply HRR times the percent that you want to train at 4. Add back resting heart rate.
Example:
for 17-year-old student with a resting heart rate of 68bpm working at 65%
1. Max heart rate: 220-17= 203bpm 2. Heart rate reserve 68-203=135 3. 135x65%=87.75 4. 87.75+68bpm=155.75bpm
for 17-year-old student with a resting heart rate of 68bpm working at 65%
1. Max heart rate: 220-17= 203bpm 2. Heart rate reserve 68-203=135 3. 135x65%=87.75 4. 87.75+68bpm=155.75bpm