Skip to main content
Close Close

Congratulations
You're on the list.

Make sure to check your spam folder so that our emails are always delivered into your inbox.
xo, Kourt
Give your inbox
and your life

the Poosh it needs.
By clicking SIGN UP, you agree to receive emails from Poosh and agree to our terms of use and privacy policy.
Free Shipping on All Domestic Orders.
  • HEALTH + WELLNESS
  • LIFE + STYLE
  • HOME + ENTERTAINING
  • KKB
Poosh
  • instagram pinterest facebook twitter youtube join newsletter
  • Shop
  • search
  • search
  • body
  • diy
  • fitness
  • Giving Back
  • health
  • mind
  • Relationships
  • Sexual Wellness
  • soul
Why You Should Elevate Your Legs for 20 Minutes a Day
Why You Should Elevate Your Legs for 20 Minutes a Day
Weird Dreams? These are the Most Common Culprits
Weird Dreams? These are the Most Common Culprits
What Is Shadow Work and How Do I Start It?
What Is Shadow Work and How Do I Start It?
What To Avoid When You’re Newly Dating Someone
What To Avoid When You’re Newly Dating Someone
3 Ways Bondage Can Bring You Closer Together
3 Ways Bondage Can Bring You Closer Together
5-Minute Wake-Up Pilates Routine
5-Minute Wake-Up Pilates Routine
  • Adulting
  • beauty
  • guides
  • Hacks
  • style
  • travel
I Got a Brow Transplant, and I Swear it Made my Face Look Younger
I Got a Brow Transplant, and I Swear it Made my Face Look Younger
Hot Rollers Are Back, Baby
Hot Rollers Are Back, Baby
You’re Giving Compliments Wrong
You’re Giving Compliments Wrong
How to get Naturally Plump Lips in Minutes
How to get Naturally Plump Lips in Minutes
We’re Loving Latte Makeup for Fall—Here are the 3 Must-Have Products You Need For It
We’re Loving Latte Makeup for Fall—Here are the 3 Must-Have Products You Need For It
How To Keep Your Tan After Summer, According to Jennifer Lopez’s Spray Tan Artist
How To Keep Your Tan After Summer, According to Jennifer Lopez’s Spray Tan Artist
  • decor
  • entertaining
  • kids
  • motherhood
  • Playlists
  • recipes
Apple Nachos Are the Perfect Fall Snack
Apple Nachos Are the Perfect Fall Snack
Stacey Bendet’s Ginger Tea Recipe 
Stacey Bendet’s Ginger Tea Recipe 
Chef K’s Vegan Churros with Vegan Chocolate Ganache
Chef K’s Vegan Churros with Vegan Chocolate Ganache
3 Minimal-Effort Recipes To Bring to a Labor Day Party
3 Minimal-Effort Recipes To Bring to a Labor Day Party
Kourt’s Favorite Egg Salad Salad
Kourt’s Favorite Egg Salad Salad
Chef K’s Mini Matcha Magpies
Chef K’s Mini Matcha Magpies
  • family
  • kourtney
Kourt’s New Weekly Tea Rotation During Her Pregnancy
Kourt’s New Weekly Tea Rotation During Her Pregnancy
Kourt’s First-Trimester Tips
Kourt’s First-Trimester Tips
5 Things To Know About Kourt’s New-ish Wellness Practice: Brain Mapping
5 Things To Know About Kourt’s New-ish Wellness Practice: Brain Mapping
Kourt’s Top Pregnancy Snacks
Kourt’s Top Pregnancy Snacks
Why Panchakarma is Kourt’s Holy Grail Detox
Why Panchakarma is Kourt’s Holy Grail Detox
How Last Weekend’s Gender Reveal Party Came Together in Less Than 48 Hours
How Last Weekend’s Gender Reveal Party Came Together in Less Than 48 Hours
What are you looking for?

Menu

  • Shop
  • HEALTH + WELLNESS
    • body
    • diy
    • fitness
    • Giving Back
    • health
    • mind
    • Relationships
    • Sexual Wellness
    • soul
  • HOME + ENTERTAINING
    • decor
    • entertaining
    • kids
    • motherhood
    • Playlists
    • recipes
  • KKB
    • family
    • kourtney
  • LIFE + STYLE
    • Adulting
    • beauty
    • guides
    • Hacks
    • style
    • travel
  • Newsletter
instagram pinterest facebook twitter youtube join newsletter
fitness

WTF ARE Heart Rate Zones?

By Poosh
share on pinterest share on facebook share on twitter Share on Flipboard share by email
 Photo credit Kourtney Kardashian Barker
Kourtney Kardashian Barker

You know we are all about that Pilates life here at Poosh, but recently our wellness editor tried out heart-rate-zone training and she won’t. Stop. Talking. About. It. So we decided to dive into exactly what heart-rate-zone training is, and the benefits. To help, we called upon Summer Sides, MS, an exercise scientist for Orangetheory Fitness (OTF), known for its science-backed heart-rate-zone workouts. 

What is heart-rate-zone training? 
Pretty much what it sounds like: using your heart rate to determine the intensity with which you’re working out. You start by finding your maximum heart rate. A general guideline from the CDC is to subtract your age from 220; it’s not fine-tuned for every individual, but it works well for the majority of us. The American Council on Exercise (ACE) also has this nifty tool that can help you find your general max based on age and fitness level. The “zones” we’re talking about are based on percentages of your max heart rate. 

OK, but why? “Heart-rate-zone training allows our members and coaches to have that real-time feedback in each class to push harder or pull back as needed,” Sides says. Ofc, this applies to heart-rate training in general, too, as it allows you to see how hard you’re working and adjust accordingly.  

Obvs using a fitness tracker is beneficial here, but if you don’t have one, don’t worry. “For those without a heart-rate monitor, they can still use the theory of zones through a measure of perceived exertion,” Sides says. In addition to the percentage ranges of each zone, we’re also going to explain how each one feels so you can check in with yourself during your workouts. 

The 5 Heart Rate Zones

Below, Sides helps break down the differences between zones. (OTF groups each zone by color for its classes, but generally people refer to them by numbers.)

ZONE 1

Percentage of max heart rate: 50-60%
What it is: “A very light activity zone—warm-up, cool-down, and active recovery.” 
How it feels: “Easy breathing with the ability to easily have a conversation.”
Benefits: “Easy activity or recovery zone that gets the body moving in a light manner.”

ZONE 2

Percentage of max heart rate: 61-70%
What it is: “A light activity zone that can be maintained for long periods of time.”
How it feels: “Intensity is still light, with a slight increase in breathing; you feel a little more winded with conversation.” 
Benefits: “Endurance training zone that helps the body work out for longer. In this zone, you start to experience more health benefits such as increased cardiovascular fitness, fat loss, and increased blood flow.”

ZONE 3

Percentage of max heart rate: 71-83%
What it is: “A moderate intensity that could be maintained for 20-30 minutes.”
How it feels: “More challenging—breathing is heavier; can talk in sentences with labored breathing.”
Benefits: “Fitness zone that improves the body’s overall ability to work out for longer periods of time.”

ZONE 4

Percentage of max heart rate: 84-91% 
What it is: “A high intensity that can be maintained for only a few minutes.” 
How it feels: “Tougher. You can only speak a few words.”
Benefits: “Anaerobic zone that improves speed and strength.”

ZONE 5

Percentage of max heart rate: 92-100%
What it is: “A max intensity that can only be maintained for 30-60 seconds.”
How it feels: “Unable to talk.”
Benefits: “Great for individuals looking to improve speed and performance.” 

Notice that this is not saying you need to spend tons of time in the high-intensity zones to reap the health benefits. All of the zones are important. 

For example: “While there is a specific heart rate zone that will typically burn more fat than others, it’s not necessary to try and target this HR zone to lose weight,” Sides says. “Lower-intensity zones will burn a higher percentage of fat compared to carbs due to how your body breaks down carbs and fat for energy. But higher-intensity training makes the body more efficient and allows you to burn calories at a faster rate.” 

TL;DR knowing the different heart-rate zones can help you adjust the intensity of your workout and is also trackable for those of us who like fitness gadgets.

Shop our fitness collection:

Shop The Grip Weight - 5lb
Shop Total Body Band - Light
Shop Total Body Band - Medium
Shop Total Body Band - Heavy
Shop Total Body Band - Bundle
Shop SmartRope Rookie Donut
Shop LED SmartRope
Shop Acupressure Mat Set
Shop Cotton Waffle Sauna Blanket Insert
Shop Infrared Heating Body Belt
Shop Infrared Sauna Blanket
Shop Mini Bright Blend Deodorant Bundle
Shop Mini Smoky Blend Deodorant Bundle
Shop Mini Signature Blend Deodorant Bundle

The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the interviewee only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.

Up next, be the first to know our weekly content and sign up for our Poosh newsletter.

You may also like...

Go to article Low Impact Moves for Noticeable Results
fitness

Low Impact Moves for Noticeable Results

Go to article Get Snatched Quicker With Mind-Muscle Connection
fitness

Get Snatched Quicker With Mind-Muscle Connection

Related Articles

Goes to article 5-Minute Wake-Up Pilates Routine
fitness

5-Minute Wake-Up Pilates Routine

Goes to article 5-Minute Trampoline Booty Workout 
fitness

5-Minute Trampoline Booty Workout 

Goes to article How Much Should You Work Out To See Results?
fitness

How Much Should You Work Out To See Results?

Goes to article 5 Moves To Boost Metabolism in the Morning
fitness

5 Moves To Boost Metabolism in the Morning

Goes to article Moves To Help You Feel More Toned Overnight
fitness

Moves To Help You Feel More Toned Overnight

Goes to article How To Get Side Abs
fitness

How To Get Side Abs

Goes to article 5 Stretches To Do Before Bed
fitness

5 Stretches To Do Before Bed

Goes to article Get a Flatter Belly Overnight with This Digestion-Improving Flow
fitness

Get a Flatter Belly Overnight with This Digestion-Improving Flow

  • About
  • Contact
  • Terms & Conditions
  • Privacy Policy
  • Cookie Policy
  • California Privacy Rights
  • Affiliate Disclosure
  • Accessibility

Keep in Touch

instagram pinterest facebook twitter youtube join newsletter
Reviewed by Allyant for Accessibility
  • © poosh, llc
    All Rights Reserved