This manual is part of the computer program MyCalorieCoach. You can print this manual and use it with the software.
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This manual is part of the computer program MyCalorieCoach. You can print this manual and use it with the software.
This manual provides brief information about the heart rate during sporting activities and about heart rate zones, and it is based on texts from various websites and books. This manual is intended to provide general information about the heart rate and about heart rate zones, and how this can be used with the MyCalorieCoach program.
The heart rate is the pumping motion of our heart. Usually, the term is used to refer to the number of times the heart beats per minute. When we exert ourselves, our heart usually beats faster in order to transport, among other things, oxygen to the muscles. When we wake up from a long sleep, the heart rate is lowest or resting.
The human heart beats roughly 60 to 100 times per minute (70 is an average value). Sportspeople with a (very) good physical condition can have a heart rate between 30 - 40 times a minute. People who get little or no exercise have a heart rate of 80 times per minute. It is easy to measure the heart during sport using a Polar heart rate meter.
When we talk about an irregular heart beat, we refer to a disturbance of the heart rhythm. Incidentally, a small degree of irregularity is also normal with healthy people.
The maximum reachable heartbeat of human beings depends on their age, and a rough estimate can be made. In MyCalorieCoach's profile settings, you can choose between entering the heart beat yourself or having it calculated.
For non-sportspeople, the maximum heart rate is 220 - (minus) their age, whereas for sportspeople it is 210 - (minus) half their age. The resting heart rate can best be measured by measuring the heart rate a few times immediately after waking up. After four days or more, you take the average of the measurements, which is your resting heart rate.
A heart rate zone is an area where you can achieve the best results and in which it is safe to exercise without exhausting yourself. MyCalorieCoach can calculate the resting heart rate and the maximum heart rate (see above) to calculate the right zone. When you add a sport or activity to a day, you can add the time, but also the heart rate of your Polar heart rate meter. MyCalorieCoach uses the values from your Polar heart rate meter to calculate the intensity of the training and the zone in which you have trained.
Training in zone 1 [very light, 50% - 60% intensity] is a relaxing recovery activity that allows your body to relax. A recovery training supports and accelerates recovery after a rigorous training exercise (20-40 minutes).
Training in zone 2 [light, 60% - 70% intensity] stimulates the burning of fat and increases your stamina without acidification. Training in this zone strengthens the body and thus increases its resistance to higher intensity training (40-80 minutes).
Training in zone 3 [average, 70% - 80% intensity] improves stamina. Training in this zone makes the body get used to heavier training. This intensity stops short of creating excess lactic acid (10-40 minutes).
Training in zone 3 [hard, 80% - 90% intensity] is heavy, and it will make you feel the muscles you are exercising. You will breathe heavily and get tired quickly. By training at this level of intensity you teach your body to break down lactic acid (2-10 minutes).
Training in zone 5 [maximum, 90% - 99% intensity] is intended to enhance your performance. During these (short) exercises, not enough oxygen will reach the active muscles and the body will produce lactic acid quickly (0 - 2 minutes).
Training is intended to reach a goal, for instance running a marathon or long distance cycling. During your training program you want to know if you are making progress, and MyCalorieCoach helps you to gain insight into that. With MyCalorieCoach, you can store the information from your Polar heart rate meter and see what it means.
Because you enter a your maximum and average heart rate from your Polar heart rate meter, MyCalorieCoach is able to show you the development. Also, MyCalorieCoach can show you graphics of the time, intensity and training zones in which you train.
The information on this page has been compiled with the utmost care. Nevertheless, it is possible that the information is not entirely correct. This information is not intended to replace trained professionals, but it is intended purely for educational purposes. Neither the information on this page nor use of the software can be viewed as replacing medial or other professional assistance or information provision. The information on this not intended to serve as a tool for (self)diagnostics. Visitors are recommended to present medical questions, complaints or symptoms to a doctor in time.
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