心拍数ゾーン計算機
スマートにトレーニングするためにゾーンを知りましょう。年齢と安静時心拍数を入力して、脂肪燃焼、エアロビクス、最大努力が始まる正確な場所を確認してください。
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Estimated Max Heart Rate (bpm)
よくある質問
Which heart rate zone burns the most fat?
Zone 2 (60-70% of max HR) is often called the "fat-burning zone" because the highest proportion of calories come from fat at this intensity. However, higher zones burn more total calories per minute, so overall calorie deficit matters more for fat loss.
How do I measure my resting heart rate?
Measure first thing in the morning before getting out of bed. Count your pulse for 60 seconds, or for 15 seconds and multiply by 4. Take the average over 3-5 mornings for the most accurate reading. A typical resting HR is 60-80 bpm.
What are the benefits of Zone 2 training?
Zone 2 training builds your aerobic base, improves mitochondrial function, enhances fat oxidation, and aids recovery. It should make up 70-80% of your training volume. You should be able to talk in full sentences during Zone 2.
Why does max heart rate vary between people?
Max heart rate is primarily determined by genetics and decreases with age. The 220-minus-age formula is a rough estimate with a standard deviation of about 10-12 bpm. Fitness level, body size, and individual physiology all contribute to variation.