Understand the Heart Rate Zone Distribution when Running for More Optimal Training

Illustration of the heart rate zone while running (freepik)

YOGYAKARTA - Have you ever felt very tired when you just started running? Maybe you don't understand the heart rate zone when running properly. In fact, this is very important.

Exercise again is healthy, but running without knowing the limits of the body can actually trigger disease. Start regulating the rhythm of your training now so that your fitness goals are achieved optimally.

The Importance of Monitoring Your Heart Rhythm

When you start training, your heart rate will naturally increase sharply. The faster the rhythm, the closer you are to the maximum limit. This percentage is then divided into several zones.

Knowing this division helps train the aerobic and anaerobic systems simultaneously. Your running exercise becomes much more effective. You can also minimize the risk of injuries that are completely undesirable.

You can monitor this heart rhythm using a smartwatch or other heart detection device so that the numbers are accurate. Of course, buying a smart watch for hundreds of thousands can be a very worthwhile investment for health.

What is Heart Rate Based Training?

Monitoring the heart rate ensures that you always exercise according to your fitness target. You know exactly when to increase or decrease the speed. This is the smartest training strategy.

Paying attention to the number of strokes directly will prevent extreme fatigue. Your body can automatically recover much faster after exercising. Never force yourself when your body signals fatigue.

Everyone has a very unique limit to the ability of the heart organ. The simplest way to calculate the maximum limit is the number 220 minus your age. This basic formula is accurate enough.

Once you've found your maximum number, multiply it by the percentage of each zone. For example, multiply the maximum number by 0.7. The result is the lower limit for your moderate intensity exercise.

Read also: Running Tapering Period: How to Properly Reduce Training Before Race Day

Don't hesitate to note the number so that you always remember. Remembering this maximum limit makes exercise more measurable every day. The progress of your running performance will be very clear.

5 Categories of Training that Must Be Known

Dilansir dari laman brooksrunning, berikut ini lima zona detak jantung yang perlu Anda ketahui saat berlari:

Zone 1: Very Mild (50%-60%)

This phase is ideal when you are warming up or cooling down your muscles. Your heart beats a little faster than when you are relaxing. Your body will not feel the burden of the muscle that weighs down.

Zone 2: Mild (60%-70%)

This relaxed running phase can be maintained for quite a long time. You can run without feeling excessive fatigue. This zone is proven to be very effective in burning body fat reserves.

Zone 3: Moderate (70%-80%)

The challenge starts to feel quite in this middle phase. You can still talk casually, but your leg muscles work harder. This is the best exercise to increase leg muscle endurance.

Zone 4: Heavy (80%-90%)

Your running speed in this phase is relatively high and quite intense. The main focus is indeed targeting aerobic activity for maximum speed endurance. Suggestion: avoid lingering in this very tiring phase.

Zone 5: Very Severe (90%-100%)

This is the maximum exercise of the limit of the body's ability. Maintaining high speed at this point feels very difficult. This extreme phase is usually for fast running (sprint) or short distance.

Setting a training target is just as important as choosing comfortable running shoes. Disciplined implementation makes running activities feel much more fun. Immediately determine your specific target starting from now.

Understanding the heart rate zone while running will make your exercise session much more directed, effective, and safe. Visit the VOI main page now to find various health tips and other lifestyle guides.