You’ve probably heard about cardio zones if you own a wearable smart tech like an Apple Watch or Fitbit.
On your device, each zone has your heart rate labeled next to a colored bar that indicates the intensity of your workouts. A blue bar labeled “Zone 1” might measure heart rates up to 136 BPM, while an orange bar labeled “Zone 4” measures your heart rate between 161-171 BPM.
But what do these cardio zones even mean, and how can you work out in different cardio zones to maximize your exercise routine?
We’re glad you asked!
So What Are Cardio Zones, Exactly?
The simplest way to define cardio zones is different heart rate ranges that match different exercise intensity levels.
Lower cardio zones match lower heart rates with less intense exercise. As you increase through your cardio zones, the workout intensity level follows.
Since everyone is different, we measure heart rate zones by the percentage of your maximum heart rate. The traditional way to measure your maximum heart rate without a stress test is to subtract your age from 220 — this means a 45-year-old has a 175 max heart rate.
Once you know your max heart rate, you can determine your target cardio zones and exercise levels like this:
- Less than 57% is Zone 1 or very light
- 57-63% is Zone 2 or light
- 64-76% is Zone 3 or vigorous
- 77-95% is Zone 4 or high
- 96-100% is Zone 5 or maximal
You can get the most out of your workout routine by aiming to match certain activities with each target cardio zone.
The Best Activities For Each Cardio Zone
One common question surrounding cardio zones is, “Is one zone better than another?” The answer to that question is yes and no.
Working out in each zone comes with different benefits.
- Warm-ups and cooldowns before an intense workout should stay in Zone 1 or the “very light” zone.
- Lighter aerobic activities like walking should hit Zone 2.
- Higher-intensity endurance activities like jogging or running should fall into Zone 3.
Other workouts like HIIT and weightlifting involve short cardio bursts, which means you’ll see more fluctuation in your heart rate.
During these exercises, you should see Zone 4 spikes that drop back down to lower zones.
Why Should I Choose to Work Out in One Cardio Zone Over Another?
You want your exercise intensity to match your current exercise level and use it to meet your fitness goals.
If you are just beginning your fitness journey and want to increase your cardio endurance, activities in Zone 2 may be exactly what you need.
Zone 2 activities will help you maintain a higher heart rate than usual, strengthening your heart and increasing endurance over time.
However, people who are more accustomed to physical activity might want to work in a higher cardio zone. Aiming for more Zone 3 and 4 exercises will help you build speed and power during your routine.
What Is the Best Cardio Zone for Fat Burning?
Fat burning is one of the most common reasons people go to the gym, but an inefficient routine will prevent you from reaching your fat loss goals.
According to a study by Daniel G Carey, your target fat-burning heart rate should be around 60-80% of your max heart rate, meaning you should aim for Zone 3 activities to burn the most fat.
Spoiler: You Need More Than Exercise to Lose Weight
There’s a caveat to trusting your workout routine to achieve fat loss. Hitting target cardio zones is an excellent way to burn fat, but you must also incorporate other healthy habits.
In addition to incorporating Zone 3 activities into your exercise routine, you should try these things to burn more fat:
- Increase your overall activity level
- Maintain a caloric deficit
- Focus on whole foods over processed ones
- Stay consistent in your efforts
Balancing exercise with these healthy practices will boost your metabolism, increase your fitness level, and ultimately lead to consistent weight loss.
Hit Your Target Cardio Zones With Us at Fit Body Boot Camp
At FBBC, we blend the best parts of HIIT and active rest to double your fat-burning ability. Our group fitness classes, powered by our signature 30-minute Afterburn workouts, burn twice the calories as a typical half-hour session.
We don’t stop with instructor-led fitness courses at Fit Body. Every member also has access to expert nutritional guidance to help you make the most out of your fitness routine.
If you want to hit your target cardio zones and level up your fitness today, visit your local Fit Body Boot Camp!
