您的健身教练是否通过计算了您的心率来引导您？也许你在健身房见过其他人这样做？或者也许你试图将跑步机上的酒吧保持在跑步机上，以便中途计算？
好吧，你的教练并不是疯狂，健身房里的其他人不是“太精英”。心率区域适用于所有人，因为它们提供了一种量化和管理锻炼强度的方法。换句话说，心率区域是一种可测量的方法，用于减肥锻炼的努力，提高健康和健身，或最大限度地提高运动性能。
五个区域
心率训练有许多方法，但标准的“5区”方法是最常见的。每个区域通常分开10-20次，具有不同的健康和性能效益。心率区域通常用于跑步，但它们可用于任何锻炼：骑自行车，游泳，力量训练或群体健身课程。
| Training Zone | Max HR的百分比 | Effort | Example Duration | 感觉怎么样 | 好处 | Example Exercises |
|---|---|---|---|---|---|---|
| Zone 1 | 50-60% | Very Light | 20-40 minutes | Relaxed pace with easy breathing | 初学者水平有氧训练。提高整体健康并有助于恢复 | Warm up, fast paced walking, active recovery between high intensity interval training (HIIT) intervals |
| Zone 2 | 60-70% | 光 | 40-80 minutes | 舒适的速度与更深的呼吸和持有谈话的能力 | 提高基础耐力和艾滋病恢复 | Long-distance running, active recovery between HIIT intervals, group fitness class, strength training |
| Zone 3 | 70-80％ | 缓和 | 10-40 minutes | 缓和pace and more difficult to hold a conversation | Improves aerobic fitness and optimal aerobic training | 节奏运行，团体健身课程，力量培训 |
| Zone 4 | 80-90％ | 高的 | 2-10 minutes | Fast pace with heavy breathing and muscle burn (lactic acid build up) | Increases aerobic fitness and anaerobic training |
小组健身课程，间隔，时间试运行 |
| Zone 5 | 90-100％ | 最大 | 0-5 minutes | Sprint pace with labored breathing, unsustainable for long periods of time | Develops maximum performance with muscular speed and power | HIIT, hill sprints, running speed work |
减肥和恢复的区域
区域1和2是用于减轻重量的推荐区域。不要被相对低强度误导：脂肪是在这些区域锻炼时的主要燃料源，因此您可以确信您的锻炼将有效。这些区域不会征收你的心脏或你的肌肉过多，所以你的活动可以在更长的时间段内进行。建议在从久坐生活方式过渡时激活您的新陈代谢，或用于更多中间/先进运动员的积极恢复，建议激活您的新陈代谢。当您以更高强度构建培训的基础时，第2区是一个有效的区域。
Exercising at high intensities can also have weight-loss benefits—for example, high intensity interval training (HIIT) completed at maximum heart rate intensity (Zone 5). Although you would burn less fat during the actual workout, you will burn fat after the workout while recovering. It’s recommended that new athletes proceed with caution in this zone, as it can be easy to overdo it, and cause injury. Before ramping up intensity, make sure your base is solid with a few weeks (for intermediate exercisers) to a few months (for beginners) of working out in Zones 1 and 2.
改善健身的区域
Zones 2 through 4 are focused on improving overall fitness and performance. Zone 2 is where you start to build your base endurance level, which gives you the ability to complete longer aerobic exercise sessions. Zones 3 and 4 focus on maintaining and strengthening your aerobic fitness.
区域4还介绍了厌氧健身的元素，其字面意思是“不氧”，是乳酸被引入的点。这种乳酸是让你的肌肉在冲刺，间隔或力量训练等更强烈的运动中燃烧的原因。这些区域的人们培训的重点是建立肌肉耐力，同时保持耐力水平。记住，当你曾经通过跆拳道课程停止时，但现在你可以完成50分钟？或者你曾经在一个小时内运行10千克，但现在更接近45分钟？那是因为你的好氧健身更高！
Zones for Maximizing Performance
Zones 4 and 5 are ideal for athletic training to maximize speed and power. Advanced athletes will do workouts that push their heart rates to Zones 4 and 5. In Zone 4, you’ll “feel the burn” and, by working through it, athletes will become faster and have more power. Full training in Zone 5 is for fit and advanced athletes. It’s uncomfortable, and can only be sustained for short bursts of time. Training in these high-intensity zones is generally not something you should do every day, as your body requires some well-deserved rest to perform optimally during the next high-intensity workout. Of course, rest here doesn’t necessarily mean staying on the couch, but could mean a low-intensity recovery workout in Zone 1 or 2.
If you are ready for training in these high zones, it can be very effective. But for the less experienced, it can also produce injuries. No one wants a pulled hamstring.
计算心率区域
Manually calculating your heart rate zones isn’t as difficult as it might seem. Smart science people created a formula that will give you a rough estimate of your maximum heart rate. Keep in mind that this is a general idea, and distribution can vary depending upon what formula is being used. There are more specific max heart rate tests out there, but this is a great place to start.
220 – Your Age = Maximum Heart Rate
To determine the range for each zone, multiply by the percentages listed in the chart above.
例如，30岁的孩子每分钟的最大心率为190次（BPM）。那个人的区域如下：
Zone 1: 95 – 114 bpm
第2区：114 - 133 BPM
Zone 3: 133 – 152 bpm
4：152 - 171 BPM
第5区：171 - 190 BPM
如果您真的不喜欢数学，那么一些心率监视器将为您计算区域。例如，当你配对时Wahoo FitnessTICKRwith the Wahoo Fitnessapp，只需输入您的最大心率，它会休息。而且，它甚至可能会通过最大的心率测试导致您。
