Trying to get in shape? Trying to optimize your workouts? What zone of heart rate are you in? What is your VO2 max? And what matters more- heart rate or VO2 max?
SUMMARY: Heart rate and VO2 max are both good indicators of cardiovascular fitness. Heart rate is a practical, easily measurable indicator of your exercise intensity. VO2 max is a direct measure of your body’s actual aerobic capacity which we test with our VO2 max test at Biohackr Health Palo Alto.
HEART RATE
- HEART RATE is the number of heartbeats per minute. It can vary with stress, caffeine, dehydrate, temperature, and fatigue independent of actual oxygen consumption.
- RESTING HEART RATE shows your heart efficiency
- MAXIMUM HEART RATE can be estimated. 220- age = maximum heart rate. (Ex if you are 50 years old, your maximum heart rate is 170)
- HEART RATE ZONES WITH EXERCISE: These zones correlate with workout intensity, breathing patterns, and fuel usage. Many smartwatches approximate the heart zone. Approximate zones:
- ZONE 1. Very light/Recovery (50-60% of maximum heart rate). This is ideal for warm ups, cool downs, or recovery. This enhances circulation and facilitates recovery. Breathing = You can talk freely. Fuel = fat.
- ZONE 2. Light Aerobic activity. (60-70% of maximum heart rate). Moderate and sustainable for longer periods. This builds endurance, metabolic efficiency, and promotes fat burning. Breathing = Light conversation possible. Fuel = Mostly fat.
- ZONE 3. Moderate Exercise. This is comfortably hard to improve endurance, fitness, and aerobic efficiency. Breathing = short sentences only. Talking is an effort. Fuel = Combination of fat, carbs, and protein.
- ZONE 4. Hard. (80-90% of maximum heart rate) Intensity is high, approaching maximum sustainable effort. This increases speed, power, and anaerobic capacity. It should be done in short intervals. Breathing = talking difficult. Fuel = Carbohydrates and protein.
- ZONE 5. Maximum. VO2 max. (90-100% of maximum heart rate). This enhances anaerobic power, fast twitch muscle fibers, and peak cardiovascular capacity. Breathing = hard to talk. fuel= carbs and protein.
VO2 MAX
VO2 max is determined by measuring oxygen consumption and carbon dioxide exhalation during exercise. During intense exercise it shows the maximum volume of oxygen your body utilized per minute. It shows when you convert from aerobic to anaerobic activity. We do VO2 max testing at Biohackr Health Palo Alto. This is a treadmill test.VO2 max testing tells you when you go from burning fat to carbohydrates, when you go from aerobic to anaerobic activity, and what your maximum work out it. High VO2 max indicates better aerobic fitness and more efficient oxygen delivery to the muscles. The higher your VO2 max, the better your exercise capacity and endurance.
HR AND VO2- HOW ARE THEY RELATED?
There is a positive correlation between HR and VO2. This is seen particularly above 50% of VO2 max- as your heart rate goes up, your oxygen consumption also goes up. Heart rate can be used to estimate aerobic intensity. %VO2 max = (%HR max – 37)/0.64
VO2 max is more accurate.
HOW CAN BIOHACKR HEALTH HELP?
Heart rate is easy to measure- IWatch, Garmins, Oura rings. It is a great proxy for where you are in your workout, are you burning fat or carbs, and your overall fitness. But VO2 max is the gold standard. VO2 max is an easily testable metric. It is a simple treadmill test (walking or running). At our Palo Alto clinic we do the test and give you a print out of YOUR results.
The information provided on this website is for general informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions regarding your health or medical condition.