Heart Rate

Your heart rate is the number of times your heart beats in a minute.

You often hear that the most effective way to burn fat is to stay in the aerobic training zone corresponding to about 60% of your maximum heart rate for at least half an hour. At such loads, your body burns fat instead of sugars. But what does that mean?

What Is Heart Rate?

  • The heart rate is the speed of your heartbeat that is measured by the number of contractions of your heart per minute.
  • The maximum heart rate is different for everyone, and it is definitely very useful to determine yours.
  • It establishes the range of the heart rate training zone, which helps athletes design their activities and their intensity.
  • The more consistently you follow the optimum training zone, the more beneficial the exercise is for you and the more results you see.
Tréninkové zóny při běháníTepová frekvence při běhání běhání

How Do I Determine My Maximum Heart Rate?

To determine your maximum heart rate and subsequently maintain an appropriate intensity level, use one the four following methods:

  1. The fastest way to estimate your maximum heart rate is to deduct your age from 220.
     

  2. For a more accurate calculation (about 90%), try the following formula:
    Women: 209 – (0.9 × age)
    Men: 214 – (0.8 × age)

  3. Visit a specialized department that can determine your maximum heart rate diagnostically in a stress test.

  4. Get an activity tracker with a chest strap or sensor.

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