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⏱️ Mano Minute (9/23): Understanding Heart Rate Zones

Published 11 days ago • 1 min read

⏱️ Mano Minute (9/23): Understanding Heart Rate Zones

Think of heart rate zones like cooking on the stove. At a low temperature, you can let something cook for a long time. Turn up the heat, and you can only keep it there briefly before it burns out.

Our heart works the same way. Different “heat levels” = different zones.

How do we know our “heat levels?”

First, find your max heart rate = 220 – your age
(Ex. age 40 → max HR ≈ 180 bpm)

Now here’s how the “heat levels” break down:

  • Zone 1 (50–60%): Very light. A casual stroll. You could talk easily.
  • Zone 2 (60–70%): Light. Brisk walk or easy jog. Breathing heavier but still able to chat.
  • Zone 3 (70–80%): Moderate. Comfortable but challenging. Short sentences only.
  • Zone 4 (80–90%): Hard. Fast running or cycling. Talking? Just a word or two.
  • Zone 5 (90–100%): Max effort. Sprint pace. No conversation possible.

Weekly Targets (per health guidelines):

  • Zone 2: Aim for 150 minutes/week (your “low simmer”, builds endurance & burns fat efficiently)
  • Zone 3–4: Add 75 minutes/week (medium heat, improves fitness & heart health)
  • Zone 5: Sprinkle in short bursts only (high heat, like searing food, a little goes a long way)

👉Takeaway: Most of your health benefits actually come from staying in Zone 2. That’s your steady simmer.

⏱️ The Mano Minute

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Mano Minutes are short daily reads (1–2 minutes) on personal growth, nutrition, fitness, sleep, mental health, and more. Grounded, practical, and meant to meet you where you are. Written by Anthony Russomano, founder of Mano Wellness and dedicated to influencing healthy living through real, daily practice.

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