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Info here is collated (pretty directly) from Article 1 and Article 2.
Max Heartrate (MHR) is approx. which is 192PBM as of writing.
Heartate training is - based on research from the 1970s - split into 5 zones:
| Zone | Name | Percent HR (%) | My Vals (BPM) |
|---|---|---|---|
| 1 | V. Light | 50-60 | 96-115 |
| 2 | Light | 60-70 | 115-134 |
| 3 | Moderate | 70-80 | 134-154 |
| 4 | Hard | 80-90 | 154-173 |
| 5 | V. Hard | 90-100 | 173-192 |
Basic Guide:
For recovery training stay in zone 1. This should feel like it’s sustainable for hours.
Zone 2 build aerobic training, and increases the body’s fat consumption.
Zone 3 builds aerobic ability. Increases stamina and aerobic capacity. Training sessions should last 30-45 min.
Zone 4 gets into building lactate threshold.
Zone 5 improves max heart rate.
This is an abridged list of benefits according to the austrailian govement:
- Protects your joints from injury.
- Maintaining flexibility and balance, which can help you remain independent as you age.
- Increased muscle-to-fat ratio burns more kilojoules when at rest.
- May help reduce or prevent cognitive decline in older people.
- Greater stamina – as you grow stronger, you won’t get tired as easily.
- Prevention or control of chronic conditions such as: diabetes, heart disease, arthritis, back pain,depression and obesity.
- Pain management.
- Improved posture.
- Increased bone density and strength and reduced risk of osteoporosis.
- Improved sleep and avoidance of insomnia.