How quickly pick up the load and change it to meet my needs? Heart rate: its determination, zones, and load adjustment

A harmonious, well-developed body with beautiful proportions can only be achieved through physical exercises, especially strength training. It's all about discipline, a conscious approach, and working with complete dedication.

It is important to pay attention to the last criterion since for many people, "complete dedication" means daily workouts, possibly more than once, while having a fast heart rate, burgundy face, and shortness of breath because only this condition is recognised by an individual as a true workout. We do not recommend pushing yourself beyond your limits, because doing so will affect your exercise technique, which can damage your musculoskeletal system, disrupt your cardiovascular system, and may cause dizziness and nausea.

By proper training, we mean fully participating in the process of working out, which includes being cognizant of what you're doing, controlling your body, using your brain, and being mindful of your wellbeing. For training to be beneficial and enjoyable, you need to control your heart, as it is our main engine, which also trains along with us. You must choose your exercise programme for the heart muscle. Heart rate zones can be used as a reference during training for this reason.


  1. During the workout, measure your heart rate for 30 seconds and multiply it by "2" (because there are 60 seconds in a minute). This will be your value at this point in time. It is measured in beats per minute.
  2. You may find out the heart rate zone you are in and what that zone means by comparing it to the data in the table.

There are 5 pulse zones:


104-114 beats/m
The first heart rate zone is also the most comfortable and convenient for exercising in. It is most suitable for beginners with a low level of fitness ability.


114-133 beats/m
By exercising in this zone, you increase the total number of calories burned (as compared to the previous zone) and improve your cardiovascular and respiratory health.


133-152 beats/m
This is the most preferred area for training to improve endurance, as the body's functional capacity increases considerably, specifically:

  • O2max (maximum oxygen consumption: the maximum amount of oxygen the body can absorb in a minute) increases; it averages 3.5 l/min for untrained people, but it can be as high as 6 l/min for trained people;
  • AT (anaerobic metabolic threshold: the intensity of exercise at which the body's buffer systems can no longer cope with increasing acidification) increases - AT is 50-60% of VO2max for untrained individuals; AT is 70-90% for professional endurance athletes;
  • The number and size of blood vessels adjacent to the muscle increases;
  • The lungs' breathing capacity expands.


152-171 beats/m
Training in this zone increases speed endurance and maximizes performance. The body derives the majority of its energy from other systems, mostly glycolytic and creatine phosphate, when the heart rate hits 90% of MHR (maximum heart rate). This implies that the body uses more creatine phosphate and less fat to supply energy for all operations.

Please note that training in this zone does not accelerate fat burning. Training in this zone can be useful for advanced users to increase overall body performance in this particular heart rate zone.


171-190 beats/m
The body is working at maximum capacity, using up all available reserves and buffer substances, the respiratory and cardiovascular systems are operating as effectively as they can.

How do you calculate your MHR (maximum heart rate, also known as pulse rate)?
There's a well-known formula for its simplicity that will be enough for most who do workouts: Maximum heart rate = 220 -– age.

Training in this area can be useful for athletes and advanced users to train their bodies for high-performance sport.

Beginners are advised to train in zones 1 and 2, and individuals looking to lose weight can also benefit from zone 2.

For the greatest impact on your body and health, pay attention to your heart rate, try to feel your muscles moving, and train consciously.