Heart rate zones are used to gauge exercise intensity. They are based on your maximum heart rate and resting heart rate. Here is what each zone means:

• Very Light (50-60%): Warm-up and cool-down
• Light (60-70%): Improves basic endurance and fat burning
• Moderate (70-80%): Improves aerobic fitness
• Hard (80-90%): Increases maximum performance capacity
• Maximum (90-100%): Develops maximum performance and speed

Always consult with a healthcare professional before starting a new exercise regimen.