If you want to get an effective workout and reach your fitness goals sooner, you should consider heart rate training. Heart rate training is the process of monitoring your heart’s rate during your fitness routine and then actively raising and lowering it through the duration of your workout. Studies show that individuals who are heart rate training lose weight and reach their fitness goals sooner than people who are doing regular forms of exercise.

To start heart rate training you must know what your maximum heart rate is as it will be the number that you use to determine your heart rate zones. However, before you get started learning what your maximum heart rate is, you should realistically judge which fitness category you fall within:

Poor Shape: You have not exercised for a couple of months. Fair Shape: You exercise about three times a week-either walking or a form of aerobic activity. Good Shape: Your body is used to exercise because you run at least five miles a week or exercise most days.

Do the following test to help you see what range your maximum heart rate will be in.

One Mile Walking Test: Go to a local track, or use a treadmill to walk at an even and steady pace for one mile. Take your heart rate during the last leg of your mile. If you are in poor shape, add 40. If you are in fair shape, add 50. If you are in good shape, add 60.

After you have done your adding, this number will be your maximum heart rate target zone and you can start planning out your heart rate training routine based off of it. Heart rate training is easiest when you use exercise equipment, such as a treadmill, that is equipped with a heart rate monitor. The monitor will act as your trainer letting you know what heart rate zone you are throughout your workout. Using monitors saves time and lets you stay focused on your workout-instead of trying to do the monitoring manually and doing the calculations in your head. All you have to do is look at the heart rate monitor and you will know when to intensify your workout, back it down, or continue your pace, depending on your routine.

Various Heart Rate Training Zones

A heart rate training routine should last between 20-30 minutes, and you should cycle in and out of the different heart rate zones throughout the workout.

Healthy Heart Zone: Exercise is comfortable and you are able to carry on a conversation while you are in this zone. Your heart rate is 50%-60% of your maximum heart rate.

Fitness Zone: Your breathing will be heavier in this zone and you may find it difficult to talk, but you will be able to speak in quick, short sentences. Your heart rate is 60%-70% of your maximum heart rate.

Aerobic Zone: In this zone your heart rate is 70%-80% of your maximum heart rate and you should only be able to speak in phrases.

Anaerobic Zone: Your breathing will be labored and you will only be able to gasp out a word or two. Your heart rate is 80%-90% of your maximum heart rate.

Red Line Zone: You are in your maximum output zone and you will only be able to keep up the pace in this zone for a few minutes.

As you can see, heart rate training allows you to use every moment of your workout time more efficiently. Using a treadmill, or other machine, that is equipped with a heart rate monitor will help you know exactly what your heart is doing at all times. Using these machines will take the guesswork taken out of heart rate training so you can be certain that you are one workout closer to reaching your goals.