How to train right?

Training with a Heart Rate Monitor

An effective way of checking if you are running at the right pace is using a heart rate monitor whilst running. However, In order to know if you are training correctly, you should know your Maximum Heart Rate and your correct training zone, as there are different target zones for different purposes. In order to find your maximum heart rate, use the following formula:

220 – your age = predicted maximum heart rate

Healthy Heart Zone (Warm up) 50 - 60% of maximum heart rate

The easiest and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious runners. This zone has been shown to help decrease body fat, blood pressure and cholesterol. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) 60 - 70% of maximum heart rate

This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) 70 - 80% of maximum heart rate

The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) 80 - 90% of maximum heart rate

Benefits of this zone include an improved cardio respiratory system, a higher lactate tolerance ability, which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) 90 - 100% of maximum heart rate

Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.