The Importance Of Training With Heart Rate Zones

here are many reasons why training with heart rate zones are important. Perhaps the most important reason is the prevention of overtraining, which is the excessive frequency, volume, or intensity of training resulting in fatigue, and also injury (Clark, 2013). While this is also caused by lack of sufficient rest and recovery in between workouts, working out too hard is the primary way to injury. It is important for beginners to maintain zone one cardiovascular training for at least 30 minutes three times per week for a period of weeks before moving on to the higher zones. This is to build up endurance of their cardiovascular muscles, particularly the heart, so that their heart rate and blood pressure drops quickly after reducing the intensity of the workout. If their blood pressure and heart rate takes a long time to drop even after reducing intensity, then that means the cardiovascular muscles would not be able to handle the intensities required of the higher training zones.

Another reason for training with heart rate zones is maximizing fat loss. Just because a person is burning calories does not necessarily mean they are burning fat calories. The body utilizes carbohydrates, fats, and proteins to produce energy needed for exercise, but carbohydrates are primarily used. At low intensities, a person is not “huffing and puffing,” thus they are taking in enough oxygen for their muscles to perform. The aerobic energy system is exclusively being utilized. Aerobic exercise tends to burn sugar first, and activate pathways that are degrading to muscle. Training in zone 3 initiates the anaerobic system. Anaerobic interval training is so effective because it forces the body to burn fat to sustain the level of intens...

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...n be sure to monitor the progress of the client, so to timely adjust the workout (i.e., bump them to Stage II or III, or increase the intensities of the zones) so that the client continues to be motivated and challenged.

A related challenge is, even with a willing client trying to adhere to the training zones, the client can still have difficulty staying in the prescribed zone on their own. Proper equipment is the solution for this, and so the trainer must make sure the client understands the need to have a reliable method of monitoring heart rate. This is easy if a treadmill or similar cycle machine is used, since most have built-in monitors. If these are not used, the client may need to invest in a heart rate monitor. This will be particularly be important in Stages II and III where the client needs to return to zone 1 after intervals in zone 2 and/or 3.