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What Happens When You Actually Train At A Targeted Heart Rate

What Happens When You Actually Train At A Targeted Heart Rate

Targeted heart rate training: Perhaps you’ve heard of it and know it’s supposed to be good for you. But, good in what way? To burn fat? To get the most out of exercise? To prevent overtraining? If you use heart rate training correctly, it can help you with all of that and more. Let’s investigate:

If you use heart rate training correctly, it can help you with all of that and more. Let’s investigate:

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How Does Heart Rate Training Help You?

Before we jump into how to do it properly, let’s take a look at why you’d want to do it in the first place. Heart rate training can help you in a few different ways:

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  1. You can get the most out of your exercise: Your target heart rate depends on the type of exercise you’re doing. If you’re jogging, you want your heart rate to be in a different range (lower) than if you’re in the middle of an intense anaerobic set. By knowing the optimal heart rate for each type of exercise, you can make sure you’re exerting yourself enough — but not too much — to get the results that you want.
  2. You can see how your body responds to different types of exercises: For athletes who want to tune their bodies to achieve a specific purpose, heart rate training can show you what you’re good at and what you need to work on. Where are you quickly overexerting yourself? Where are you doing well? By monitoring your heart rate, you can get a sense of where you need more work — whether that’s fitness-related or technique-related.
  3. It prevents you from overtraining: While you may have the mental toughness to push through the pain, heart rate training can help you identify when you are overexerting yourself. The end result means that you can prevent injuries.

Which Rates Pair With Which Exercises?

Now that we know how heart rate training can benefit your workout, let’s take a look at which zones are the best for certain types of exercise. It looks like this:

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  • Easy: 60% – 70%
    This zone is ideal for slow runs or recovery runs. It’s the best place for your heart to pump blood and for your muscles to use oxygen.
  • Aerobic: 70% – 80%
    This zone helps you develop cardiovascular fitness and helps improve your body’s ability to get oxygen to your muscles and pull carbon dioxide away from them. In this zone, you should still be able to carry on a conversation.
  • Anaerobic: 80% – 90%
    This zone is where your muscles build up lactic acid, also known as “the burn.” Training in this zone helps your body increase its threshold before lactic acid buildup, meaning that your muscles get stronger and have more endurance. In this zone, you’re breathing heavily and your muscles are quite tired.
  • Red Line: 90% – 100%
    This zone should be used sparingly and only for short periods of time. Here is where you’re building up a sizeable oxygen debt to your muscles, so you can’t maintain this zone for long.

How Do I Know My Own Heart Rate Zones?

All right, so we understand the different zones and when to use them, but how do you determine your own heart rate zones so you know whether you’re training at 60% of your max or 80%? It’s a pretty straightforward process:

  1. Find your resting heart rate. Take your pulse right when you wake up or when you’re totally relaxed.
  2. Calculate your maximum heart rate by subtracting your age from 220. There’s your max heart rate. If you are 30, for example, then your max heart rate should be 190.
  3. Find your heart rate reserve: This number is just your max heart rate minus your resting heart rate. If your max heart rate is 190 and your resting heart rate is 60, then your heart rate reserve would be 130.
  4. With these numbers, you can calculate anything. Just multiply your target percentage by your heart rate reserve and add your resting heart rate. For example, if you want to reach 70%, your heart rate reserve is 130, and your resting heart rate is 60 — then you would just multiply 130 by 0.7, which is 91, and add your resting heart rate for a total of 151. That means, to reach your 70% zone, you’d be looking for a heart rate of 151 beats per minute.
  5. If all else fails, you can just find a handy heart rate zone calculator to do the work for you.

Featured photo credit: Targeted Heart Rate Training via nordictrack.com

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Kevin Jones

Content Strategist

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Last Updated on March 3, 2021

9 Meal Planning Apps That Will Help You Eat Healthier

9 Meal Planning Apps That Will Help You Eat Healthier

Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

1. Pepperplate

     

    Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

    It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

    Price: Free

    Get the app here:Android

    2. Paprika

    Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

       

      Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

      This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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      Price: $4.99

      Get the app here: iOSAndroid

      3. Ziplist

      ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

         

        Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

        The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

        Price: Free

        Get the app here: iOS, Android

        4. AllRecipes Dinner Spinner

        Allrecipes Dinner Spinner App Review - Appedus App Review

          Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

          Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

          Price: Free

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          Get the app here: iOS, Android

          5. MealBoard

          The Best Meal-Planning Apps for 2021 | Digital Trends

             

            After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

            By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

            Price: $2.99

            Get the app hereiOS

            6. Love Food Hate Waste

            Best eco-friendly apps to go green in 2018

               

              Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

              All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

              Price: Free

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              Get the app here: iOS, Android

              7. Menu Planner

                 

                 

                Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                Price: $2.99

                Get the app here: iOS

                8. Cook Smarts

                Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                   

                   

                   

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                  Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                  Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                  Price: $21 / 3 months

                  Get the app here: Website

                  9. Evernote Food

                  Screen Shot 2014-05-27 at 4.56.10 PM

                    Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                    Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                    Price: Free

                    Get the app hereiOS, Android

                    Final Thoughts

                    If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

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                    Featured photo credit: Edgar Castrejon via unsplash.com

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