Maximum heart rate, heart rate zones, resting heart rate - you've probably heard all these terms before, especially if you love running. But what exactly do they mean? And why are they so important?
Maximum heart rate and resting heart rate are used to accurately calculate heart rate zones, which in turn have an impact on each runner's performance.
Whether your goal is to stay healthy or improve your sports performance, the heart rate zone calculator is an important tool in your fitness journey.
How to calculate resting heart rate
Resting heart rate is simply, as the name implies, your heart rate when you're not exercising. The best time to measure it is in the morning as soon as you wake up.
4 simple steps to calculate your resting heart rate
- Place your left index and middle finger on your right wrist (palm up).
- Place two fingers on the radial artery, which is in line with the left thumb. Feel the area with your fingers until you feel the pulse.
- Count the number of beats you hear in 15 seconds.
- Multiply that number by 4 to get your heart rate in beats per minute (bpm).
Note: This doesn't mean that someone with a lower resting heart rate than you is automatically fitter than you, but that if your resting heart rate decreases over time, your health and fitness are improving.
What do I care about resting heart rate?
If you can quickly return to your resting heart rate when you stop exercising, you are in good physical condition and are recovering quickly from the exertions of training. So you'll have enough energy to do the things you love, like spending time with friends and family or getting back on the run early to get ready for a race.
Calculate your maximum heart rate
To identify your ideal heart rate, you must first calculate your maximum heart rate. The simplest and safest way to do this is to use the Karvonen method: 220 - your age = maximum heart rate. For most of us, this method is accurate enough, and it's a great starting point from which to base your training in your heart rate zones.
Your ideal heart rate zone, the one where your performance is at your peak, is 85% of your maximum heart rate.
This ideal heart rate calculator makes things easy:
What are the steps? Let's take a 35-year-old individual as an example:
- Maximum heart rate = 220 – 35
- Maximum heart rate = 185
- Ideal heart rate for optimal performance = Maximum heart rate x 0.85
- Ideal heart rate = 185 x 0.85
- Ideal heart rate = approximately 157
To be healthy and fit you need to train within an appropriate heart rate. The easiest way to monitor your heart rate is with a heart rate monitor or smartwatch. Many popular devices are compatible with the adidas Running and adidas Training apps, making tracking your fitness fun and easy.
The app directs your workouts to always keep you within your ideal heart rate zone, which depends on your individual needs and physique.
5 tips for beginners: train using heart rate zones
Initially, physical activity can seem like a difficult obstacle to overcome, especially when you are short on time and energy, perhaps at the end of a day of work or study. adidas Soultricks technology and apps help you stay in control of your workouts: just prepare and let the app guide you.
Here are 5 beginner tips that will help you understand how to use heart rate zones in your training:
- Slow down if you're in a heart rate zone that's too high for your goals.
- Heart rate also varies from day to day depending on factors such as caffeine intake or dehydration.
- Heart rate zones are the means, not the end – they help you reach your health goals.
- Your body is unique. It makes no sense to compare your heart rate zones with those of others.
- Listen to your body. You will gain a better understanding of your heart rate as you continue to exercise.
Note: the advice and calculations mentioned above are for healthy individuals. If you have heart problems, are on medications, or have been advised by your doctor not to exceed a certain bpm threshold, follow your doctor's instructions and consult with your doctor before starting a new fitness journey.
