Heart rate zones are the ranges of your heart beats tailored to fit your fitness needs. Sometimes the hardest training might not produce the result you’ve been expecting, whether it’s weight loss or muscle gain. In this case carefully calculated heart rate zones can really help you out in getting visible results plus protect you from overexploiting your heart during training.
All heart rate zones are expressed as the percentage of your maximum heart rate, i.e. the estimation of your heart rate during most intense exercise. The most accurate way to know your MHR is the stress test aka the treadmill test performed only under medical supervision. However, there is an easier way to calculate your MHR using a simple formula of 220 minus your age. It’s all relative, of course, and your actual MHR may be slightly different from the number you get. To figure out your upper and lower level thresholds and stick to them during running multiply this number by maximum and minimum percentage indicator of the heart rate zone that suits you best.
Once you have selected the suitable heart rate zone make sure you stay there to achieve the desired results.