Welcome to the heart of wellness and vitality, where cardio isn't just a workout—it's a celebration of life's energetic beat.Inspired by the wealth of knowledge shared by Dr. Andrew Huberman and Dr. Peter Attia in their captivating podcasts, "Huberman Lab" and "The Dive", we've compiled essential insights on Zone 2 cardio that are simply too significant to keep to ourselves.
We’re thrilled to share our informative two-part series, "Unlocking the Secret to Longevity", with an in-depth exploration of heart rate zones, personalized heart rate calculations, and uncover the reasons behind Zone 2 cardio's rising tide of popularity.
SportPort Active's charting the course to long-term vitality and decode why Zone 2 cardio has become the keystone of modern fitness regimes.
What is Exercise Heart Rate Zones?
Understanding Exercise Heart Rate Zones is crucial for optimizing your workouts and achieving your fitness goals. These zones, defined by percentages of your maximum heart rate, guide the intensity of your training.
Heart rate zones are based on a percentage of your maximum heart rate. The easiest way to calculate your max heart rate is using the age-adjusted formula 220 – (minus) your age = max heart rate.
For example, to calculate heart rate training zones using the percentage of maximum heart rate, you first need to determine your maximum heart rate (MHR). A commonly used formula to estimate MHR is the "220 minus age" method. However, keep in mind that this is a rough estimation and individual differences may apply.
As a 40-year-old, your estimated MHR using the "220 minus age" formula would be:
MHR = 220 - 40 = 180 bpm
Now, you can calculate your heart rate training zones using percentages of your MHR.
At this point, 85% of the calories you burn are fat. You’ll burn fewer calories overall than you would if you were exercising at a higher intensity, but you’re able to sustain this zone for a longer amount of time. You can easily hold a conversation with someone at the rate you’re going.
Roughly 65% of the calories you burn are fat. You can still hold a light conversation in this zone, but you may need to stop chatting for a beat occasionally to take a breath.
About 45% of the calories, you burn are fat. Talking in this zone takes effort.
You’re no longer burning fat to fuel you. You can’t keep up at this rate for more than about 15 minutes. You could talk at this point if you absolutely needed to, but you really wouldn’t want to have to.
• Zone 5: (Maximal or very hard intensity): 90-100% of MHR.
You can only keep up this amount of effort for a few minutes. Talking is out of the question.
Maximum Heart Rate Method Calculations
To calculate the heart rate range for each zone, simply multiply your MHR by the lower and upper percentage limits for each zone:
Zone 1: 180 x 0.5 = 90 bpm, 180 x 0.6 = 108 bpm (90-108 bpm) Zone 2: 180 x 0.6 = 108 bpm, 180 x 0.7 = 126 bpm (108-126 bpm) Zone 3: 180 x 0.7 = 126 bpm, 180 x 0.8 = 144 bpm (126-144 bpm) Zone 4: 180 x 0.8 = 144 bpm, 180 x 0.9 = 162 bpm (144-162 bpm) Zone 5: 180 x 0.9 = 162 bpm, 180 x 1.0 = 180 bpm (162-180 bpm)
So, your heart rate training zones would be:
Heart rate zones are essentially an indication of how hard your heart is working to pump your blood and keep up with the demands of what you’re doing. The higher your heart rate, the higher the heart rate zone you’re in and the harder your body is working to keep up.
Why Experts are Using Karvonen Method
More experts are using the Karvonen method that considers your resting heart rate (RHR) in addition to your maximum heart rate (MHR). This method is often considered more personalized than the "220 minus age" formula, which doesn't consider individual differences in fitness levels.
Kavonen Calculations
To calculate your heart rate training zones using the Karvonen method, you first need to determine your heart rate reserve (HRR) by subtracting your RHR from your MHR. You can estimate your MHR using the "220 minus age" formula, but keep in mind that it's just an estimate and may not be accurate for everyone.
A more accurate way to determine your MHR is to undergo a maximal exercise stress test with a healthcare provider.
Once you know your MHR and RHR, you can calculate your HRR using the following formula:
HRR = MHR - RHR
For example, if you're a 40-year-old with an RHR of 40 bpm and an estimated MHR of 180 bpm, your HRR would be:
HRR = MHR - RHR = 180 - 40 = 140 bpm
Now, you can calculate your heart rate training zones using percentages of your HRR.
Heart Rate Reserve Zones:
To calculate the heart rate range for each zone, simply multiply your HRR by the lower and upper percentage limits for each zone, and then add your RHR:
So, your heart rate training zones using the Karvonen method would be:
Remember that the Karvonen method takes into account your RHR, so it can provide a more accurate estimate of your heart rate training zones compared to the "220 minus.
There are several methods for calculating heart rate zones, each with its advantages and disadvantages. The percentage of maximum heart rate method is the simplest and most used method, while the Karvonen method and lactate threshold heart rate method is more precise.
It’s always important to understand different methods to determine the heart rate zones that work best for you and optimize your training accordingly.
We hope you have enjoyed the first segment, “Unlocking the Secret to Longevity”. Stay tuned for our Part-2, the unveiling secrets of longevity in Zone 2 cardio.
More About Exercise Heart Rate Zones:
Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast
GQ.com/Why Easy Zone 2 Workouts Became the Biggest Thing in Fitness
Cleveland Clinic.org/Exercise Heart Rate Zones Explained
All About Heart Rate (Pulse), American Heart Association website
