Heart Rate Zones

Zone One: Maximum Heart Rate (MHR)
Your maximum heart rate is the number of beats per minute your heart rate should not exceed during exercise.
MHR = 220 – your age (example: If you are 40, your MHR is 220 – 40 which is 180 beats per minute).

Zone Two: Fat Utilization Rate (FUR)
The fat utilization rate is a comfortable way for anyone, at any level, to exercise and burn fat.
FUR = 55-75% of MHR (example: If MHR = 180, FUR is 55–75% of 180, which is 99-135 BPM).

Zone Three: Performance Enhancement Rate (PER)
The performance enhancement rate is for enhancing athletic performance and making gains in both distance and speed while still burning fat.
PER = 75-85% of MHR (example: If MHR = 180, PER is 75-85% of 180, which is 135-153 BPM).

Zone Four: Sugar Utilization Rate (SUR)
The sugar utilization rate is at or near your maximum heart rate. At this rate, you are burning sugar instead of fat for energy. At this level, there is high caloric output but also a great deal of dangerous stress being placed on the joints and cardiovascular system.
SUR = 85-95% of MHR (example: If MHR = 180, SUR is 85-95% of 180, which is 153-171 BPM).

Important Note:
When calculating your Heart Rate Zones, be sure to use your age, not 40 as I have used for the examples.

Lower the above by 10 BPM if you are recovering from injury, illness or are taking medication.

Lower by 5 BPM if you are just starting to exercise and are not taking medication.

Raise by 5 BPM if you are already exercising regularly.

Raise by 10 BPM if you are an experienced athlete.

(The above information comes from the Body by God Rebuild the Temple Program by Dr. Ben Lerner, team chiropractor for two U.S. Olympic teams. If you would like to participate in the Rebuild the Temple Program in our office, contact us at 724.430.9777 or 724.583.9777.)