Heart rate zones? What???

by urosz • February 2, 2009 • Rowing Machine Workout • 1 Comment

Most people are aware that the heart is one of the most important of human organs, but only a few is behaving so. So what to do to protect your heart?

The answer lies in the aerobic rowing exercise. It is not only good for burning fat (which also indirectly benefits the heart), but also strengthens your heart, and maintains it healthy.

The first step of any aerobic exercise is calculating the approximate target heart rate. Armed with this number you will take full advantage of each practice, without overloading your heart (Caution! People with heart or other problems should consult their personal doctor, specialist or personal trainer).

Calculation of the target heart rate zone

Any aerobic exercise is based on the calculation of the target area heart rate.

First you must calculate your maximum heart rate.

The easiest and best known method to calculate your maximum heart rate (MHR) is to use the formula

FOR MEN (you can find heart rate chart here)

MHR = 220 – your age

FOR WOMEN (heart rate chart)

MHR = 226 – your age

For example I am 31 year old, so my maximum heart rate is:

MHR = 220-31 = 189

There are more formulas for calculating maximum heart rate.

Now that you know your maximum heart rate, you must determine your rowing exercise heart rate zone.

Heart rate zones

We know four different heart rate zones:

Recovery zone/fat burn zone -60 % to 70 % MHR

Aerobic zone -70 % to 80 % MHR

Anaerobic zone – 80 % to 90 % MHR

VO2 max/red line zone – 90 % to 100 % MHR

How to calculate heart rate zone?

My MHR is 189. Let’s say that I want to excercise on my rowing machine in the aerobic area, that is between 70% and 80 % of my maximum heart rate (MHR). So the calculation goes:

0,7 x 189 = 132

0,8 x 189 = 151

So my aerobic rowing zone is betwen 132 and 151 heartbeat per minute.

You can use this calculation and exercise zones for all your exercises, not only for exercises on rowing machines.

But you still need some monitor equipment for exercising within this heart rate zone. There are numerous rowing machines that includes heart rate monitor. For example:

But for those that doesn’t have heart rate monitor, you need to buy some. The best and most practical for all excercises are heart rate monitor watch, like:

But there are many more and you can get it it many different colors, with different functions and in different shapes. But most important, you should use one for better results.