Careful: Not every pulse rate will get you to your goal! With this calculator, the optimal pulse rate for maximally effective training can be calculated, regardless of whether you want to determine your condition, improve your health, or lose weight (fat-burning).
Just enter values (male/female, age, physical condition) and you will receive a table with the correct pulse rate for training, heart rate zones and maximum pulse rate.
Calculate Pulse: Sports, training and weight reduction
At a Glance
- Pulse rate increases with increasing training intensity and decreases when the body comes to rest. A healthy pulse also varies depending on age, gender and physique.
- The heart zones indicate the minimum or maximum value at different levels of exercise. There are several heart rate zones: maximum heart rate, danger zone, anaerobic zone, aerobic zone, fat burning, and health zone.
- Controlling the heart rate can make training more effective. If the objective is fast fat burning, the pulse rate should be in the low-fat burning zone. For endurance, in the aerobic zone. And for performance increase, in the high anaerobic range.
- Whether jogging, swimming or building up muscles in the gym: Training beginners should have their maximum heart rate determined as far as possible before training begins. This not only makes effective training possible, but beginners also avoid going beyond their limits.
Which heart rate is the right one?
The heart rate depends on how hard we move. The pulse rate increases with increasing training intensity and decreases when the body comes to rest. Depending on age, gender and physique, a healthy pulse can look quite different. A total of six heart rate zones are distinguished: Maximum heart rate, danger zone, anaerobic zone, aerobic zone, fat burning, and health zone.
Heart rate zones – an overview
The heart rate zones indicate the minimum or maximum value at different levels of exercise. For example, an athlete can determine whether the heart rate is in the right range for optimal fat burning. The heart rate calculator calculates the average heart rate for each zone depending on age, gender, weight and training level. At the same time, the heart rate indicates whether the athlete is still training in the safe area or has already reached the limit of his or her physical strength.
Why should the pulse be measured?
By controlling the heart rate, training can be made more effective. The ideal value can be quite different depending on the objective: for a fast fat burning it is in the low-fat burning zone, for more endurance in the aerobic zone and for the performance increase in the high anaerobic range.
At the same time, heart rate monitoring provides important information on personal health. A pulse that is too high or too low can indicate various health problems and even chronic illnesses. If the pulse is permanently in a conspicuously high or low range, a specialist should be consulted.
The maximum heart rate
The maximum heart rate is the value at which the athlete moves at the absolute power limit. The training at maximum load is subjectively perceived as extremely strenuous and is only suitable for professional athletes.
Beginners should measure their maximum heart rate before starting training and, if necessary, have the doctor check which heart rate range they can safely train in. This ensures that they train within their limits and do not endanger their health.
The danger zone
In the danger zone, the athlete is already close to the maximum heart rate at an intensity of about 90 – 100 %. The training in this area is suitable for very experienced athletes who want to improve their competitive performance.
In the danger zone, training takes place only at short intervals of a few minutes during preparation for the competition. This interval training is very tiring for muscles and breathing.
The anaerobic zone
In the anaerobic zone, the training intensity is already very high and the training is perceived as very strenuous. Anaerobic training is all about building up muscles and improving performance – for example, in strength training or speed skating.
The anaerobic training is also called developmental training. The aim is to move the anaerobic threshold upwards. This is the upper limit at which the load can still be sustained permanently. Anaerobic training sessions are usually shorter, heavy-duty sessions. Inexperienced athletes should first train below the anaerobic threshold and only with increasing experience should they incorporate interval units into the training.
The aerobic zone – training pulse
In the aerobic zone, the subjective load is moderate to high. Aerobic training is performed below the anaerobic threshold, i. e. below the stress limit, with moderate intensity. However, the training sessions are longer.
Aerobic training is a basic training to increase endurance. Aerobic training strengthens the cardiovascular system and increases fat burning rate. Beginners should initially train exclusively in the aerobic area and gradually increase the training intensity only with increasing experience.
The fat burning zone
In the fat burning zone, the subjective load is low to moderate. The intensity is so low that the load can be maintained over a longer period of time. Many fitness machines have a special fat burning program that trains specifically in the fat burning zone.
The heart rate affects how much fat is burned during training. In the fat burning zone, the body burns more fat with the same calorie consumption than if it were to train at a higher heart rate. This is because the body primarily uses fat reserves for energy production in this area.
However, this does not mean that a workout with low intensity necessarily reduces more fat. Generally speaking, the more exercise, the more calories the body burns. With a higher heart rate, fat burning is proportionately lower, but the total calorie consumption is higher. So intense training still burns more fat in the sum and has a corresponding effect on the BMI. You may find our body fat calculator here.
The health zone
In the health zone, the intensity is so low that even untrained people can maintain the strain over a longer period of time. This zone serves as an entrance area for beginners and for people in regeneration who start training again after an illness or injury. As a small clue: A walk with perfect fitting shoes at moderate speed will always take you within the health zone.
Training in the health zone strengthens the cardiovascular system and helps untrained people to build up their first basic endurance. The training intensity is in a range of about 50-60% of the maximum heart rate.
What is the difference between aerobic and anaerobic zone?
In addition to the fat burning zone, the aerobic and anaerobic zones are also of interest to athletes. In these two heart rate zones, different levels of exercise are practiced for different purposes.
In the aerobic zone, the load is moderate to high. Aerobic training increases endurance, strengthens the cardiovascular system and increases fat burning. Endurance training is the most important aspect of aerobic exercise.
In the anaerobic zone, the training intensity is higher and the training is perceived as very strenuous – for example during strength training. The main focus is on muscle building and performance enhancement.
Long-term training in the anaerobic zone is only suitable for very trained persons, for untrained persons the load is simply too high.
Formula for pulse measurement
Pulse determination after the athlete and scientist Hills is the most accurate method for pulse measurement. In addition to age and weight, the gender and individual training level are also taken into account.
Heart rate monitor: Useful or not?
A heart rate monitor helps you to continuously check your heart rate during training. The watch always warns when the optimum heart rate is exceeded, thus enabling targeted training. In addition, heart rate monitors provide an overview of calorie consumption and fat burning after training.
Heart rate monitors have become very fashionable in recent years. They support you in optimal training. But it is just as important to listen to your own body and develop a feeling for the optimal training pulse.
What should beginners pay attention to before the first training?
Whether jogging, swimming or building up muscles in the gym: Training beginners should have their maximum heart rate determined as far as possible before training begins. This not only makes effective training possible, but beginners also avoid going beyond their limits. In general, it is always advisable for untrained people to do a medical check-up before starting the training. This applies in particular to the chronically ill, where intensive sport can present an increased health risk.