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Answer:
Your max heart rate.
How do you calculate your target heart rate zone?
You must test it, and there are several methods for doing so. A heart rate monitor and, ideally, a treadmill are required.
A graded treadmill run is frequently used in sports science laboratories to determine MHR. The track's pace is steadily raised until you can no longer keep up, at which time your heart rate is presumed to represent your MHR.
However, research has shown that a mix of short runs can yield better readings, which appears to be your best option. Run as quickly as you can for three minutes (preferably on a treadmill), then rest for two or three minutes before repeating your three-minute maximum run. You should receive a higher MHR number during the second run than with any other way, but utilize your watch to record readings throughout it, as your heart rate may peak before the conclusion. Shorter, quicker bursts do not appear to be effective because the leg muscles tire before the cardio-respiratory system.
How do you figure out your target heart rate zone?
Target zones or heart rate levels do not obtain the greatest outcomes in the time allotted. Working within your tolerance for muscle burn yields the best outcomes. The heart rate will respond in kind.
Heart rate zone and target zone Most goal zones have heart rate values of low, moderate, high, and extremely high. Any proportion ranging from 60% to 100%. The resting heart rate is not considered. Take 200 as your maximum heart rate. 70 percent is 140 beats per minute. If your resting heart rate is 80 beats per minute, you are exercising at 60 beats per minute. What if your resting heart rate is normal? Say 60? You're working out at 80 beats per minute over your resting heart rate. Believe me, the difference in speed/effort required is significant.
So, either use your resting heart rate as a baseline and exercise at a particular level of heart rate over that number (heart rate reserve), or let your muscles decide the level you can achieve throughout the session.
One last point. As a result, if your exercise lasts longer than 30 minutes at the same speed/effort, your heart rate will gradually rise. As a result, you must change your speed/effort to maintain a steady heart rate. I've never given much thought to how my heart rate changes over time. I just listen to my muscles when I'm moving too quickly. Any variations in speed/effort will be reflected in the HR.
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