What Are The Different Heart Rate Zones? (How To Find Your MHR)

00:00This will be where you may find yourself doing strength training exercises. This is where majority of the time I will see myself in and the zone where you just start to push yourself a little bit harder. Yo, yo, yo, what's up, you guys? Welcome back to The WarriorBabe Show with Nikkie Stott, co-founder of WarriorBabe. And on this podcast, we talk about mindset, methodologies and tactics that will help you lose body fat, build muscle, be strong and feel insanely confident. I am

00:30your host, Nikkie Stott. And welcome to episode number 36, where I'm going to talk all things related to heart rate zones. And this is probably going to be a pretty short podcast today because it's, you know, one topic, heart rate zones. And I don't know how much I can talk about heart rate zones, but I know that you guys probably have questions around heart rate zones. How do I know what zone I need to be in for the type of activity that I'm doing? Is it even important

01:04to track? How do I track it? All that jazz. I'm sure you've seen it floating around the space that I'm in zone two, be in zone two for cardio, be in zone X while you're strength training. What does that even mean? So I am here to share that information with you today, which I'm excited about that. But I'm not sure how long this podcast is going to be because again, it's just going to get I'm just gonna get straight to the point. And there's only five zones to talk through. So there's that. So let's just let's just dive right in. Heart rate zones. So a way to these are a way to

01:38measure and monitor your exercise intensity during physical activity. So much so as far as from warming up all the way up to the highest intensity level. And like I said, there's five zones, I'm going to talk through the five zones. But before I dive into the five zones, there, there's a point of what your maximum heart rate is at its highest number of times that your heart can be in one minute during physical activity. And for the sake of the entire fitness world and everything that you do, this too, particularly

02:11is very, very individual from person to person. But there is a tracking way, just like how there's online calculators for you figuring out your macros, there is an online calculator to figure out your max heart rate or your MHR max heart rate. So is it completely accurate? Probably not. But it's at least giving you a ballpark of where your maximum heart rate is probably at. And then you use that number to break it down into a

02:43percentage for the zones that you're in during physical activity. Okay. So the equation is estimated by subtracting your age from 220. So for example, if you're 30 years old, your estimated max heart rate is 190 beats per minute. 220 minus 30 equals 190. Okay, you guys can do the math for whatever age you are 40, 50, 60, X, Y, and Z. And so then taking that number, you then break it down into percentages

03:20and giving yourself fluctuation there. Because again, this is like an estimate to subtract your maximum heart rate. So you're fluctuating between like zone one is like 50 to 60%. Zone two is 60 to 70, X, Y, and Z. I'm going to explain all the zones here in a second. But there's five specific heart rate zones while you are doing physical activity. So starting with zone one, zone one would then be so you take 190. I'm just going to use this as an example, since I just spoke to it, but you would take 190 and then 50 to 60% of that max heart rate is zone one. And so zone one is the easiest zone.

03:58This is where your heart rate is at like a moderate pace. It's usually ideal for like warming up, cooling down for when you're just beginning to start your exercise routine for the day. Zone two is then 60 to 70% of your max heart rate. And this zone is a bit more intense and can totally improve your cardiovascular fitness. Usually you probably see a lot of people talking about being zone two for like cardio or like, you know, doing all that jazz, staying zone two. Zone two is,

04:33you know, where you're having like a good conversation with someone. Zone two is where you should be focusing on when you're walking on the treadmill. You know, it's been out there and it is out there in the fitness space. A lot of coaches and fitness influencers say that. So it's a bit more intense and it's ideal for aerobic exercise like cardiovascular things, jogging, cycling, swimming, getting on the elliptical X, Y, and Z. So that's zone two, then zone three. So you just see you're moving on up here and the percentages of your max heart rate. So we started at 50 to 60, then 60 to 70.

05:06Now zone three is 70 to 80% of your max heart rate. This threshold zone is where you start to push yourself a bit harder than obviously in zone two and zone one. So just the more that you do, you're pushing yourself a little bit more in each one of the zones. And this one is ideal for building endurance and increasing your overall just fitness level. Hey, hey, just want to drop a huge appreciation to you guys

05:36listening to the show. It means a lot. I hope you guys are enjoying it. And there's so much more to come with it. If you are enjoying it, hit the subscribe button. I'd appreciate that tons. And also it would help this podcast reach others who need to hear these messages too. Thanks so much, guys. Let's get back to the show. This is where like majority of the time that I'm training, I am typically in this sometimes I'll dip into zone four, but for a brief short period of time. So this will be where you may find yourself doing, you know, strength training exercises, or you're doing supersets or straight

06:11sets, or you're going for max reps and power lifting and x, y and z. Like I said, this is where majority of the time that I will see myself in and the zone where you just start to push yourself a little bit harder. And in it you are you're pushing yourself, you're challenging yourself, you're overall increasing your your entire fitness level when you're in this zone. But for majority of you guys, you'll probably see yourself inside of this zone. More often than not, when you are doing physical activity on a on your in your during your routine,

06:44zone four is then 80 to 90% of your max heart rate. So this is a super high intensity zone where you're working at like your maximum capacity. Like I said, when I was explaining zone three, sometimes I will dip into zone four, maybe at like a PR or maybe when I'm going for a three rep range or six rep range, right? This is where like I am pushing to my maximum capacity. And I'm typically in here just for a brief

07:16amount of time. Like, I'll talk about some tracking devices here in a second, but I don't spend much time up in here. This is like ideal for interval training. So some of you guys maybe do HIIT workouts, or you do interval training via like a treadmill and you're doing sprints with walking or sprints with jogging or you're training distance running x, y and z. This is where you can improve your anaerobic fitness. And then we have a zone five. So that is 90 to 100% of your max heart rate. I don't know,

07:51maybe you guys have been here before. I don't know that I've ever been here, maybe during like one set ever in my life that I've ever pushed myself to that extreme. But this is a zone where you're working at your highest intensity. It's ideal for like short bursts of activity. Like maybe if you are sprinting, you'll find yourself break into zone five, and then go back into zone four. Or again, if you are doing some type of a hit, maybe you'll break into zone five and then go back

08:23to zone four. Kind of like what I explained with majority of the time, I'm in zone three, I'll break into zone four, but I'll go back to zone three. And then during my cardiovascular exercise, I'm usually in zone two. So those are the five zones. Now, you may have some type of tracking device, whether it be a Garmin. I've heard actually recently Apple watches, you can actually like get a test done that will tell you exactly your own personal zones. I don't know, I'm blanking right now on that exact test.

08:56But you can get this specifically dialed in for you and then update your Apple watch to your own specific zone. So for ideally, like individually for you, and then you'll be able to know as you're working out in your routine, where you're at specifically for yourself, which is actually pretty cool. And I definitely am going to look further into that. But know that this is an estimate and know that tracking devices to our, our, our estimates other than this thing that I just talked about, like, but the Garmin that I use, I pay attention to my heart rate during right after a set

09:30during rest periods, and all that. And over the course of an entire workout, I'll pay attention, it breaks it down to zones for me to as well, my Garmin watch. But they're just estimates. Are you maybe are you there? Maybe that is your ideal spot. But it's just knowing I just want to put that out there. These things are just estimates, just like, I don't want you to ever have to rely on the calorie burn after and this is probably a different podcast for a different day. But the calorie burns are,

10:01are usually not accurate, right? They're not directly correlated to like your metabolism. So how can it be right? So is it kind of the same feel that I take when it comes to these tracking devices, like your heart rate zones, all that kind of stuff is a cool to use as like somewhat of a tracking measure? Absolutely. But it's not 100% accurate. And I just want you guys to know that. Okay. So people do because people do like I people rely on using, you know, these tracking devices be like,

10:33oh, I burned 300 calories during this exercise, or I burned 500. Why do I burn more than the same other day? And it's like, dude, like, you know, there's so many other different factors that go into just that one number. So don't entirely rely on it. But people do like to use these heart rate zones as a measurement of a good workout, because it can provide a more like objective measure of exercise intensity and effort. But it's that and it's definitely better than paying attention to like the numbers of the calorie burn your tracking device. But again, like, I just want you guys to know, it's a great objective, but it's not entirely 100% accurate. It's cool to know these

11:08ballparks, though, like I told you an estimated equation is by subtracting your age from 220. And that's your maximum heart rate. So it's cool to have then with the zones, there's like a 10% fluctuation there, right? Like 50 to 60, 60 to 70, 70, 80, 80, 80 to 90, and 90 to 100. So those are the different types of zones that you can, it depends if your tracking device even does it. But that's how you can measure and monitor your exercise intensity during your physical activity. So

11:39I hope that was super helpful. Very short, but very clear and concise. And you guys know these different zones that you may or may not be in. It's cool to know like, okay, cardio is usually like zone two warm ups is like zone one cardio is like zone two strength training, supersets, that kind of stuff is on three, maybe dipping into zone four, which and zone four and zone five is like a little bit more high intensity, maximum capacity, sprinting hit, and you may move and fluctuate between some of them. So hope you guys found that super helpful. If you did, I would so

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