weight loss
∙5 minute read
Working out smarter, not harder: how to maximise results with efficient exercise strategies
Getting active can feel daunting, especially if you’re new to exercise. But what if there were a smarter way to train—one that didn’t leave you gasping for air but still delivered impressive results? Heart rate training is just that. By understanding your body’s “zones” and working within them, you can build fitness, improve heart health, and even feel better day-to-day.
What are heart rate zones?
Heart rate zones are ranges that reflect how hard your heart is working during exercise. These zones, typically five in total—as often indicated by various smart fitness trackers during exercise—, correspond to different levels of intensity and are calculated as percentages of your maximum heart rate (roughly estimated as 220 minus your age).1 Each zone serves a specific purpose in your fitness journey, making it easier to train in a way that suits your goals and current fitness level.1
Zone 1 (50–60% of max heart rate): Gentle movement. Ideal for recovery and for easing into exercise if you’re completely new. Think of a leisurely walk or light stretching.
Zone 2 (60–70%): Often called the “fat-burning zone,” this is where your body efficiently uses fat for energy. It’s perfect for building endurance and is sustainable for longer workouts. A brisk walk or light cycling fits the bill.
Zone 3 (70–80%): Moderate intensity. You’re working harder, but still not flat-out. This zone strengthens your heart and improves overall fitness.
Zone 4 (80–90%): High-intensity work. Your breathing becomes laboured, and this zone is used for short bursts like sprints. It boosts speed and power.
Zone 5 (90–100%): Maximum effort. You can only sustain this for a few seconds or minutes. It's an all-out effort, typically used by elite athletes or during peak challenges.
Why you should focus on your heart zones
Heart rate training isn’t just about working harder; it’s about working smarter. Each zone taps into a different energy system and trains your body in unique ways. Understanding these zones and using them to your advantage can help you achieve your goals, whether that’s weight loss, improved endurance, or just feeling healthier overall.
For example, zone 2 is great for beginners or those looking for sustainable exercise with long-term benefits. It’s manageable yet effective, helping you build an aerobic base without overtaxing your body. Zone 2 is also used frequently by endurance athletes, as it improves recovery. On the other hand, higher zones like 4 and 5 push your limits, improving speed and power while increasing your overall cardiovascular capacity.
What is VO₂ max and why does it matter?
Another way to monitor your fitness is through measuring your VO₂ max. Though this might sound technical, it's essentially a measure of how well your body uses oxygen during exercise. Think of it as your fitness ceiling—the higher it is, the more efficiently your heart, lungs, and muscles work together.2
When you train in zones 3, 4, and 5, you gradually increase your VO₂ max.2 This means your body gets better at delivering oxygen to your muscles, making everyday activities feel easier and boosting your endurance. While you won’t spend all your time in these higher zones, getting into them strategically alongside lower-intensity training can lead to greater fitness gains.
Just to note: measuring your VO2 max is often done through a fitness tracker. If you don’t have one, you can try and use an online tool.
Longevity and VO2 max
Another considerable benefit of VO₂ max is that it is a key measure of cardiorespiratory fitness (CRF), which is a powerful predictor of longevity.3 Higher VO₂ max levels are associated with a significantly reduced risk of mortality from all causes, including cardiovascular disease, as they indicate superior aerobic capacity and functional reserves.3
Regular exercise that improves VO₂ max helps maintain mobility, reduce frailty, and delay the onset of chronic conditions, particularly in aging populations.3 Even modest increases in VO₂ max, achieved through targeted physical activity, have been linked to marked improvements in survival rates and quality of life. By promoting oxygen delivery, muscle efficiency, and metabolic function, VO₂ max serves as both a biomarker of health and a critical tool for extending the later years of life with vitality.3
How to use heart rate zones in your workouts
One of the best things about heart rate training is its adaptability. Whether you’re walking, cycling, swimming, or hitting the gym, you can structure your workouts to include different zones based on your goals.
Start with a warm-up in zone 1 to ease into movement and prepare your body. Gradually shift into zone 2 for most of your workout, especially if you’re building endurance or just getting started. As you get fitter, add short bursts of zone 3 or 4 to challenge yourself. Over time, these higher-intensity intervals will improve your VO₂ max and overall cardiovascular health.1,2
For example, a simple 30-minute session might look like this:
5 minutes in zone 1 to warm up.
20 minutes in zone 2 for steady, fat-burning activity.
3 minutes in zone 3 to push yourself a bit harder.
2 minutes back in zone 1 to cool down.
Taking it to the next level
Joining the health challenge is the perfect way to put this approach into action while monitoring your progress. By participating, you’ll not only improve your fitness through targeted zone training but also have the opportunity to track key health parameters like your VO₂ max and cardiovascular performance. Over time, you’ll gain valuable insights into how your efforts are strengthening your heart and enhancing your overall health.
As you take on this challenge, remember to fuel your body sufficiently and listen to it closely. If you experience any unusual symptoms such as breathlessness, chest pains, or discomfort, stop immediately and seek medical attention. Prioritising your health and safety is key to achieving lasting progress. Start the challenge today and take the first step toward a fitter, healthier you.
The numan take
Heart rate training isn’t just for athletes. It’s for anyone who wants to feel healthier, fitter, and more confident in their body. By working within your zones, you can avoid overtraining, reduce your risk of injury, and stay consistent with your routine. Most importantly, it’s about finding a balance that works for you.
References:
Stöggl TL, Sperlich B. The training intensity distribution among well-trained and elite endurance athletes. Front Physiol [Internet]. 2015;6. Available from: http://dx.doi.org/10.3389/fphys.2015.00295
Levine BD. : What do we know, and what do we still need to know? J Physiol [Internet]. 2008;586(1):25–34. Available from: http://dx.doi.org/10.1113/jphysiol.2007.147629
Strasser B. Survival of the fittest VO sub 2 sub max a key predictor of longevity. Front Biosci [Internet]. 2018;23(8):1505–16. Available from: http://dx.doi.org/10.2741/4657