When you search for a Gym’s Near Me oftentimes you get overwhelmed with results from anything like a “Big Box Co-Ed Gym” to a Fitness Class offered in someone’s garage. Well, now when you search for Gyms Near Me all you need to look for is Pulse Fitness Women’s Gym, located in Martinez, Georgia and serving all of Augusta and the CSRA. Formally known to many ladies as She’s Fit, Pulse Fitness has been successfully providing specialized health and fitness care to women of Augusta / Martinez since 2014.
“Pulse Zone Training” is a program developed to offer a full-body workout that combines elements of cardio, resistance bands, kettle-bells, weight lifting, gymnastics, core training and more to prepare the body to burn the maximum amount of calories possible.
According to the “Pulse Zone Training” coaches: ‘The ultimate personal training program, incorporating the latest in training techniques to acquire a lean, toned and healthy body. As a result of being trained through the PULSE ZONE Program you achieve maximum results as body fat starts to melt off, energy levels go through the roof and you become stronger and healthier.
This HIIT (high-intensity interval training) workout is extremely varied and all about getting the most bang for your workout buck. A “Pulse Zone Training” participant will likely never do the same routine twice in one week and each workout will usually last between 45 minutes to an hour.
HIIT (high-intensity interval training) is designed
WHAT ARE HEART RATE ZONES?
We all have a personal resting heart rate, ‘a minimum heart rate’, and a maximum heart rate. And between these values are different HR zones that correspond to training intensity and training benefit.
There are different ways to identify your heart rate zones calculation. One simple way is to define them as percentages of your maximum heart rate, and that’s what we’ll focus on in this introduction.
Heart rate zones can be defined as percentages of your maximum heart rate.
Heart rate zones are closely linked to your aerobic and anaerobic thresholds. Understanding this can really help when considering heart rate zones exercise, especially your heart rate zones for running or heart rate zone training for weight loss. But first, let’s look at what the different zones are.
FIVE HEART RATE ZONES
There are five different heart rate zones (1–5) and your training plan can (and should) include workouts in all five zones. This HR zones chart shows the level of intensity and percentage of Maximum Heart Rate used in each one.
| Zone | Intensity | Percentage of HRmax |
| Zone 1 | Very light | 50–60% |
| Zone 2 | Light | 60–70% |
| Zone 3 | Moderate | 70–80% |
| Zone 4 | Hard | 80–90% |
| Zone 5 | Maximum | 90–100% |
Below is a breakdown of what each heart rate zone means and what the benefits of training in that heart rate zone are.
HEART RATE ZONE 1: 50–60% OF HRMAX
This is the very low intensity zone. Training at this intensity will boost your recovery and get you ready to train in the higher heart rate zones.
To train at this intensity, pick a form of exercise that allows you to easily control your heart rate, such as walking or cycling.
HEART RATE ZONE 2: 60–70% OF HRMAX
Exercising in heart rate zone 2 feels light and you should be able to go on for a long time at this intensity.
This is the zone that improves your general endurance: your body will get better at oxidizing – burning – fat and your muscular fitness will increase along with your capillary density.
Training in heart rate zone 2 is an essential part of every exercise program. Keep at it and you’ll reap the benefits later.
HEART RATE ZONE 3: 70–80% OF HRMAX
Working out in heart rate zone 3 is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. This is the zone in which that pesky lactic acid starts building up in your bloodstream.
Training in this HR zone will make moderate efforts easier and improve your efficiency.
HEART RATE ZONE 4: 80–90% OF HRMAX
Heart rate zone 4 is where the going gets tough. You’ll be breathing hard and working aerobically.
If you train at this intensity, you’ll improve your speed endurance. Your body will get better at using carbohydrates for energy and you’ll be able to withstand higher levels of lactic acid in your blood for longer.
HEART RATE ZONE 5: 90–100% OF HRMAX
Heart rate zone 5 is your maximal effort. Your heart and your blood and respiratory system will be working at their maximal capacity. Lactic acid will build up in your blood and after a few minutes you won’t be able to continue at this intensity.
If you’re just starting out or have only been training for some time, you probably won’t have to train at this intensity. If you’re a professional athlete, look into incorporating interval training into your training plan for peak performance.
YOUR HEART RATE ZONE CALCULATION
Do you know your maximum heart rate? Use the heart rate zones calculator below to estimate your HR zones based on your maximum heart rate.
If you’re looking for a heart rate zone training calculator, this is the best way to measure the variation you need.
Don’t know your HRmax? Read more about calculating your maximum heart rate.
HEART RATE ZONE CALCULATOR
What is your maximum heart rate?
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| Zone 1 | 83 – 99 bpm |
| Zone 2 | 99 – 115 bpm |
| Zone 3 | 115 – 132 bpm |
| Zone 4 | 132 – 149 bpm |
| Zone 5 | 149 – 165 bpm |
HEART RATE ZONES BY AGE
Does your age affect your HR zone? Yes, this is often the case although other factors will affect it as well. Although the above heart rate zone calculator doesn’t ask for your age, it does use your HRmax, which is estimated by using your age.
HOW TO USE HEART RATE ZONES FOR EXERCISE
Variety is key if you want to improve your fitness or become a better runner so mix up your workouts and vary the duration of your training sessions. When it comes to your heart rate zone training running, paying attention to the key differences indicated by HR zones will ensure that you get the most out of what you put in.
Don’t get stuck working out at the same intensity or running the same distance every time. Use the heart zone calculator to create a routine where you train in all five HR zones.
With this personalized training plan, you don’t have to think about when or how to train, you can just focus on doing.
Are you a runner whose not sure how to create a training routine with enough variation from the above heart rate zone calculator running? Check out the Polar Running Program that offers a ready-made training plan for anyone training for a 5K, a 10K, half-marathon, or marathon.
If achieving a running goal isn’t your priority right now, but you still want to see results from working out without having to spend too much time planning and thinking about what to do, take a look at the daily workout suggestions that the FitSpark™ daily training guide offers.