You’re on a cardio machine with your hands on the heart rate sensors. A number like 125 appears on the screen. But what does it actually mean?
That number is your heart rate, measured in beats per minute (bpm). Heart rate reflects how hard your body is working during exercise. With regular aerobic training, your heart becomes more efficient, which is why fitter individuals often have a lower resting heart rate.
Whether you’re using a treadmill, stationary bike, cross trainer, or rower, heart rate is one of the most important indicators of workout intensity. As intensity increases, your heart works harder to pump oxygen-rich blood to your muscles. This higher workload leads to greater energy use and increased calorie burn.
Understanding Maximum Heart Rate
Before training with heart rate, it’s helpful to estimate your maximum heart rate. A simple and commonly used method is:
220 minus your age
As we age, maximum heart rate naturally decreases, which is one reason calorie burn can feel more challenging over time. Knowing your maximum helps you train smarter by targeting the right intensity zones.
Heart Rate Zones Explained
Most cardio machines display heart rate zones to guide your workout. These are typically broken into five zones:
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Moderate
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Fat burning
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Aerobic
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Anaerobic
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Maximum effort
For general health, adults are encouraged to complete at least 150 minutes of moderate-intensity aerobic activity per week. This usually falls within 50–60% of your maximum heart rate.
For example, a 40-year-old has an estimated maximum heart rate of 180 bpm. Moderate activity would place their target heart rate between 90 and 108 bpm.
How Heart Rate Controlled Training Works
Many modern cardio machines include a Heart Rate Controlled Training program. After entering your age, the machine calculates your estimated maximum heart rate and allows you to select a target zone.
From there, the machine adjusts automatically:
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Bike and cross trainers increase resistance
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Treadmills adjust speed and incline
This helps keep you training consistently within your chosen heart rate range without needing constant manual adjustments.
Want to Burn More Calories?
The higher your workout intensity, the higher your heart rate rises, and the more calories you burn. Training above the moderate zone can be an effective way to increase calorie expenditure.
A simple example:
Perform five intervals of 30 seconds of high-intensity effort followed by 30 seconds of low-intensity recovery on a stationary bike. During the harder intervals, your heart rate spikes, increasing overall energy burn.
Train Smarter With the Right Equipment
Training at the right intensity makes a real difference. We offers a wide range of cardio machines with built-in heart rate monitoring from trusted, industry-leading brands.
You can shop online or visit us in-store to find the right treadmill, bike, or cardio solution to support your heart rate training and fitness goals.
