Let's focus on the freedom that fitness and health and a positive lifestyle gives us
topWelcome to Howtobefit.com!     Contact: Email howtobefit@gmail.com   (505) 463-8865   
Howtobefit.com
Take Charge of Your Body for Life!
Curb your cravings, increase your energy and save almost $15.00 on Home Direct
Get Fit Eat Smart Fitness Coaching Save Money Stay Accountable Join the Club Join Our Team FAQ's About Home

Aquatic Exercise Heart Rate Zones
Heart Rate Monitors Make a Splash!

By Joanne Maybeck - Part Three

 This is the third article about using a Polar heart rate monitor as a fitness tool in aquatic exercise classes and personal training.
Article One  ·  Article Two

In Part One, we learned the basics about heart rate monitors, and where to get one. In Part Two, we learned how to calculate an aquatic target heart rate and why aquatic heart rates are lower than comparable land-based exercise.

So, what else can a heart rate monitor do for you and other aquatic exercise class participants?

You can use it to tailor workouts to your fitness level, and to work out in the correct aquatic exercise zones.  To understand how to do this, lets start by revisiting that target heart rate chart hanging on the pool wall

Such charts generally display 60 to 90% of maximum heart rate, for various age groups (20, 25, 30, and so on).  For a 30 year-old, the 60 to 90% range is from 114 to 171 beats per minute.  Thats a very wide range!

Lets take our understanding to the next level, with a better alternative to that wide range:  To create tailored workouts, break the wide range into five smaller Heart Zones, each with its own benefits. This concept was created by world-class athlete and heart rate monitor guru Sally Edwards.  Sally calls this multiple zone approach Heart Zone Training.

What are the five Heart Rate Zones?

 Zone 1 – the Healthy Heart Zone: 50 to 60% of Maximum Heart Rate 

For beginners
For recovery sessions for fitter people
For after lay-off or injury
Land example: easy walk

Zone 2 – the Temperate Zone: 60 to 70% of Maximum Heart Rate

Moderate, comfortable exercise
Burns high percentage of fat
Gains muscle mass

Increases resting metabolism
Land example: Brisk walk or easy jog

Zone 3 – the Aerobic Zone: 70 to 80 % of Maximum Heart Rate


Cardiovascular improvements
Increased size and strength of heart
Increased blood pumped with each heartbeat

Increased ability to deliver oxygen to muscle
Increased size and number of blood vessels
Endorphins released
Land example: Step aerobics class

Zone 4 – the Anaerobic Zone: 80 to 90% of Maximum Heart Rate


Improves tolerance to lactic acid
High performance training
Land example: Race pace, time trials

Zone 5 – the Redline Zone: 90 to 100% of Maximum Heart Rate


Near max
Near total exhaustion
Land example: Sprints to finish line in a race

How do I calculate the five zones for aquatic exercise?

1. Use the Best Fit Formula from Part 2 of this series to estimate maximum heart rate.

2. Calculate the five Heart Zones for land exercise, by applying the percentages for each Heart Zone against the estimated maximum heart rate from Step 1.

3.  Subtract 13% or 17 Beats per minute from each land Heart Zone, to calculate the five aquatic Heart Zones.

How else can monitors help? 

Many of today’s heart rate monitors have a number of features that are especially well suited to Heart Zone Training in multiple smaller zones:

Programmable zones
Above and below zone alarms
Records exercise time
Records time in zone, above zone, below zone

Additional conveniences include:

Calculates calories burned during workout
Wristwatch functions such as day, date, night light
Sports watch functions such as laps/splits
Ability to upload monitor data to a personal computer, to track progress


Joanne Maybeck is a fitness instructor and personal trainer in New York City.  She is certified by ACSM, ACE, AEA, and AAAI/ISMA.  Joanne presents the CEC workshop Aquatic Heart Zone Training and will soon offer on-line heart monitor education. She believes in training with heart!  For more about Joanne, please visit her Internet web site  or email her at FitNYC@aol.com

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more.


back to top

Follow Us On FacebookFollow Us On Twitter
SEARCH OUR SITE
SAVE UP TO 40% WITH CHALLENGE PACKS!
Click on the image to watch
Click on the link to learn more
PiYo Challenge Pack

PiYo Challenge Pack
On Sale - Save $70.00

3 Day Refresh Challenge Pack

3 Day Refresh
Challenge Pack

On Sale - Save $70.00



21 Day Fix Challenge Pack Save $50.00


Focus T25 Challenge Pack
Save $70.00

Slim In Six Challenge Pack

Slim In Six Challenge Pack
Save $50.00



P90X Challenge Pack
Save $65.00



Insanity Challenge Pack
Save $70.00



P90X3 Challenge Pack
Save $70.00



TurboFire Challenge Pack
Save $50.00



Les Mills Combat
Challenge Pack
 
Save $50.00

Les Mills Pump Challenge Pack

Les Mills Pump
Challenge Pack

Save $80.00

Brazil Butt Lift Challenge Pack

Brazil Butt Lift
Challenge Pack

Save $50.00



Ultimate Reset
Challenge Pack

Save $55.00

Complete List of Beachbody Challenge Packs
FEATURED COACH
Team Beachbody Coach George Penn - Featured Coach
Coach Tricia Jones

Tricia Jones on Facebook
EARN MONEY AT HOME
Moms and Dads
(and singles, too), you can earn money from home helping other people
get fit and healthy.
Click here to learn more
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ON SALE THIS WEEK
» PiYo Challenge Pack NewSave $70.00
» 3 Day Refresh Challenge Pack NewSave $70.00
» 21 Day Fix Challenge Pack in Spanish New
Save $70.00
» Power 90 - Save 33%
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
JOIN OUR TEAM
Team Beachbody
Coach Membership
If you want a 25% discount on all Team Beachbody products, then the business membership is for you.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click here to learn more
» Workout Programs
» Nutritional Supplements
» Get Fit Fast
» Free Personal Coaching
» Join the SuperGym
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Workout Tips Videos
» Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» The Weekly Newsletter
» Team Beachbody Tutorial
» SuperGym Tutorial
HOTTEST SELLING DVDS
» 21 Day Fix - $59.85
» Focus T25 - $119.85
» P90X3 - $119.85
» Insanity - $119.85
(also available in Spanish)
» Les Mills Combat - $59.85
» 10 Minute Trainer - $79.90 (also available in Spanish)
» P90X2 - $119.85
» Les Mills Pump - $165.85
» P90X - $119.85
(also available in Spanish)
» Asylum - $89.85
» TurboFire - $119.70
» Brazil Butt Lift - $59.85 (also available in Spanish)
BEST SELLING NUTRITIONALS
» Shakeology
» Ultimate Reset
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us
© 2014 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home