What Aerobic Zone Should You Exercise In and Why

Know Your Heart Rate Zones

We know that cardiovascular exercise is important for weight loss; heart strength; respiratory strength etc. Do you know how long you should stay on your cardio equipment to become a healthier you? It's really not just about time but also about how your body responds to your work load.

One easy way to determine workload for your body type, exercise level, and your future goal(s) is to focus on your heart rate. Knowing how to determine your heart rate before, during, and after exercise will allow you to keep current data on your workload. You can keep track of your heart rate daily, weekly and/or monthly to determine your real time fitness level and your fitness level goals. Your heart rate is simply the beats per minute that your heart pumps to supply oxygenated blood to your body. The stronger your heart (while working out) the lower your beats per minute. To determine what your heart rate goal/zone should be, simply take 220 (this is the heart rate you had when you were born) minus your age. This answer is known as your maximum heart rate.

Maximum heart rate is the maximum beats per minute your heart can handle in one minute. Typically, you will not feel well if or when you reach your maximum heart rate. You want to only workout at a percentage of that maximum heart rate. This is known as determining your heart rate fitness level. To determine what your heart rate fitness level should be use the Target Heart Rate Formula (220 - age x exercise level %). Simply plug in your age and your percentage (50-60% beginner; 65-75% if you workout 2-3 times per week; 75-85% if you workout 4-5 times per week). This Target Heart Rate is specific to you especially when you are new to exercise. You need to be at your Target Heart Rate during most of your workout to burn the appropriate amount of calories.

All of our BODYCRAFT cardio equipment will allow you to monitor your heart rate by simply placing your hands on our sensors or by using our heart rate straps. Your heart rate will be shown on our monitors during your entire cardiovascular workload session. Our 800M Blue Series Treadmill will not only keep track of your heart rate in current time but will also save all your data with your own profile. You can also select a workload program that will increase your heart rate to your target heart rate zone. This Treadmill will do all the thinking for you so you can reach your fitness aerobic zone goals. You will want to set your profile and know your target heart rate zone for approximately two weeks.

Then reflect, how do you feel while you are working out? Are you able to maintain this zone or are you consistently in a higher target heart rate zone? If you need to adjust your formula, this is the time to do it. After a few weeks, you should feel confident and comfortable in your current target heart rate zone (you should be able to hold a conversation and be at this zone for 20-30 minutes). Once you have reached these two goals, you are ready for your next zone (anaerobic zone).

The anaerobic zone will be higher than your Target Heart Rate/Aerobic Zone (used for Weight Control or Endurance). This Zone allows you to burn a little more fat, expend a little more calories, and ultimately, train your body to become a cardio endurance machine. You will only be able to stay in this zone for 2-10 minutes. After 2-10 minutes, you will want to return to your aerobic zone. Our ECT1000G Elliptical Cross Trainer will allow you to reach your aerobic zones with a natural motion for your joints. The ease of this machine will allow you to push yourself into your aerobic zones by running or walking. The ECT1000G Elliptical Cross Trainer is also “green” using a generator for power, which means you can place it in anywhere.

The 800M Blue Series Treadmill and the ECT1000G Elliptical Cross Trainer are both great for beginners because of the soft impact resistant treadmill belt and the natural motion of the elliptical cross trainer. Over time, joint overload and impact will make a difference in your fitness longevity. Knowing your target heart rate fitness levels and your aerobic/anaerobic zones will allow you to set small goals to reach the even bigger goal of weight loss, heart strength, respiratory strength etc.

Written by Guest Fitness Blogger and Personal Trainer

Michele Cannell

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