The Difference in Heart Rate Target Zones Between Water Workouts Vs. Gym Workouts

Land-based gym workouts and water-based aquatic workouts both lead to cardiovascular improvements. The path to these improvements is different depending on your exercise selection. Compared with a gym workout, aquatic exercise reduces the impact of gravity on your joints and provides the same health improvements at a lower heart rate.

  1. Maximal Heart Rate

    • Exercise heart rate training zones are calculated by a formula that uses your age-based maximum heart rate as a starting point. Your MHR is determined by subtracting your age from 220. Your workout heart rate zones use a percentage of this MHR, usually between 50 and 85 percent. For example, if you are 30 years old, your MHR is 190. Your training target heart rate zone is 190 multiplied by 50 and 85 percent, which equals 95 to 161 beats per minute.

    Water Heart Rate

    • The combination of the water pressure against your chest and the water temperature reduces your heart rate response to aquatic exercise. Although variations from 5 to 20 percent have been reported, typically a 13-percent reduction in heart rate is found. You can calculate your aquatic heart rate by reducing your training zone percentages by 13 percent. For a simple calculation, the Aquatic Exercise Association recommends a reduction of 17 beats per minute.

    Water Walking Vs. Treadmill

    • Deep- or shallow-water walking and running, compared with the same exercise on a treadmill, produce similar cardiovascular improvements. The aquatic environment is easier on your joints and provides improvements at a lower pulse than on the treadmill. A lower pulse is the result of several factors like reduced body weight, especially in deeper water.

    Heart Rate Deduction

    • You can determine your aquatic exercise heart rate on an individual basis by measuring your heart rate deduction. First, stand outside of the pool and measure your pulse for one minute. Then, stand in armpit-depth water for three minutes and take your pulse for one minute. Subtract the difference between the two heart rates, and you'll have your heart rate deduction. For example, if your land heart rate is 68 and your water heart rate is 60, your deduction is 8. 8 is subtracted from your training target heart rate zone.

    Heart Rate Monitor

    • A heart rate monitor will accurately and quickly measure your land and water exercise pulse. Some monitors are waterproof and are made to be worn for your aquatic exercises. The monitors provide you minute-to-minute monitoring, so you are able to adjust your workout intensity level instantly.