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10.4.1. Heart rate zones
Standardised heart rate zones are used to help op-
timally control the intensity and effect of your train-
ing. The heart rate zones may vary depending on
the type of sport, since the number of active muscle
groups and the number of heartbeats per minutes
differs.
During the activity, your fitness tracker indicates the
heart rate zone you are currently in (
see Fig.
).
The following overview provides a rough guide:
Zone 1
Very light
•
Warm-up phase during exercise
•
Everyday activity such as walking/climbing stairs
Zone 2
Light
•
Develops aerobic endurance
•
Increases fat burn
•
Improves overall fitness
•
Prepares for more intensive exercise
Zone 3
Moderate
•
Improves cardiovascular performance
•
Improves aerobic fitness
Zone 4
Hard
•
Improves anaerobic performance
Zone 5
Maximum
•
Improves anaerobic high intensity performance
during short training phases
We strongly recommend that you inform yourself about this topic be-
fore undertaking training based on heart rate zones to prevent training
mistakes and consequential damage to health!
Summary of Contents for LIFE S3900
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