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FITNESS GUIDE
FITNESS GUIDE
When you are fi rst starting out, you should exclusively work in the Zone 1 and
Zone 2 intensities. After a few weeks, you can occasionally incorporate Zone 3
and Zone 4 intensities for short periods of time. Remember, when you begin to
incorporate Zone 3 and Zone 4 intensities, you will fi nd that you will likely have to
drop down to Zone 1 intensities shortly thereafter as brief recovery periods.
For variety, you can spend a little bit of time in each of the four Zones during one
workout, and then spend your time in just one Zone during the next workout.
Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and
anyone unaware of their current medical condition should also avoid Zone 3 and
Zone 4 without prior clearance from their doctor.
These Zones can be translated into target heart rate numbers if your home fi tness
product has a grip or telemetric heart rate counter. Research has shown the best
way to do this is not to establish heart rate numbers based upon age, but rather
based upon how you feel.
The following chart will allow you to log your heart rate numbers based upon how
you feel when working out. Simply log the heart rate numbers you fi nd when you
feel you are working at each of the specifi c intensities.
A. Zone Description Your Heart Rate Approximate
Percentage of
Maximum Heart
Rate
1 Easy
Warm-Up
Cool-down
Insert the heart rate
you get when you are
working in Zone 1
50%-65%
2 Challenging, but
comfortable
Steady endurance pace
Insert the heart rate
you get when you are
working in Zone 2
65%-75%
3 Challenging and
uncomfortable
Race pace
Insert the heart rate
you get when you are
working in Zone 3
75%-85%
4 Breathless
Not maximum, but
winded
Can’t keep the pace for
very long
Insert the heart rate
you get when you are
working in Zone 4
85%-95%
As you get in better shape, the heart rate number you obtain for each zone will get
higher and higher, which means your heart is able to handle higher intensities. Or