If you are an experienced spinner, or just a beginner, you’ve without question seen and heard of heart rate zones. Every spinning class I’ve ever been a part of talks about heart rate zones and reaching certain zones for a period of time. But, nobody really ever explained them to me. Here is a simple run down of heart rate zones as they relate to training and spinning.
Zone 1: 50-60% of your maximum heart rate. Sometimes called the healthy heart zone. You can get in to this zone by simply walking at quick rate of speed. You lower cholesterol, blood pressure and your heart gets strong here. You won’t increase your stamina here but it is good for you health. Out of shape people or others with physical limitations such as heart trouble should shoot for this zone. Others in shape use this zone to warm up or cool down.
Zone 2: 60-70% of your maximum heart rate. Otherwise knows as the temperate zone. Not a difficult zone for those in shape. Great fat burning zone. Most calories burned in this zone are from fat. Many people who are working out too hard trying to lose weight need to throttle it back to this zone and exercise for longer periods of time to get the maximum amount of fat burning. You’ll spend a decent amount of time in most spinning classes in this zone.
Zone 3: 70-80% of your maximum heart rate. Called the aerobic zone. If you want to be in better shape, this is the zone you should spend time in. Your lung capacity and respiratory rate improve in this zone. Your heart becomes stronger. You are burning fat and carbohydrates at a 50/50 ratio. I’ve been in spinning classes where we spend most of the class in this zone.
Zone 4: 80-90% of your maximum heart rate. Called the anaerobic threshold. This is where your body can not keep up with what you are asking it to do. You’ll feel the burn in this zone as a result. It would be very difficult to stay in this zone for an entire spinning class. Your muscles want to fail because they can’t get the right amount of oxygen to sustain them for a longer period of time. You can make tremendous strides in conditioning in this zone. A favorite zone for many spinning instructors. They like to get you in to the anaerobic threshold for periods of time throughout class.
Zone 5: 90-100% of your maximum heart rate. Otherwise known as the red line zone. Basically, an all out sprint mostly used in interval training. Short to medium cycles in to this training zone are all that is recommended. The best trained athletes in the world can only stay in this zone for short periods of times. It is an uncomfortable zone for most to stay in. Your chance for injury increases. Rarely will you spend any significant time in a spinning class in this zone.
Listen to your instructor and DON’T OVERTRAIN. Many spinning spend too much time in upper zones.
For more information on spinning and health related issues, visit [http://www.healthandspinning.com].
