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Whether your understanding of heart rate — or the number of times your hearts beats per minute — comes from the occasional pulse check at the doctor’s office or a pedometer on your wrist, you might not realize how much your heart is communicating to you through that number.

Your heart rate may sit at 60 or 160 depending on factors like age, activity, health history and even mood, but what do those numbers really mean?

 “Measuring your heart rate during different activities like resting, walking and running provides valuable insights into your cardiovascular health and overall fitness level,” says Dr. David Smith, a cardiologist and the Director of Medical Affairs for 91��������’s Structural Heart business.

“For example, a lower resting heart rate typically indicates a more efficient heart muscle that doesn’t have to work as hard to pump blood, suggesting better cardiovascular fitness.”

One simple way to interpret what your heart rate may mean at a given moment is through heart rate zones. Heart rate zones operate on a scale of 1 to 5 and account for different levels of activity, from resting all the way up through a high-intensity exercise like running.

Here’s how to break them down:

Zone 1: Keeping it very light

Though specific heart rates will differ by person, Zone 1 is considered ideal for “very light” activity, like warming up for or cooling down from exercise, walking and recovering from activity. Generally speaking, in Zone 1 your heart rate should be around 50%-60% of your maximum heart rate.

Zone 2: Light activity

Zone 2 is where your heart starts to quicken a bit. For some, this may be from a brisk walk, while others might need to take a comfortable run to get there. In any case, your heart rate should hover around 60%-70% of your maximum heart rate.

Zone 2 is hailed by experts as a way to increase your heart’s efficiency and even burn fat, making it the ideal heart rate zone for lighter exercise.

Zone 3: Moderate exercise

Zone 3 being moderate means exactly what it sounds like — ideally happening during moderate exercise, like a casual run. With heart rates around 70%-80% of your maximum heart rate, you’re pushing yourself a bit but increasing your heart’s efficiency and fitness rather than tiring yourself out.

“For most people, exercising within Zones 2 and 3 is ideal for improving overall fitness and cardiovascular health,” Smith says. “They offer a balance between intensity and sustainability, allowing for effective calorie burning and endurance training. At the same time, there isn’t an excessive amount of strain in these zones, which reduces the risk of injury and burnout.”

Zone 4: Hard workouts

This is where you start to challenge yourself. When exercising, Zone 4 helps improve workout performance, like getting faster during a run. However, at 80%-90% of your maximum heart rate, it isn’t sustainable for long periods of time.

Zone 5: Maximum effort

Zone 5 can be described as what it’s often used for — quick sprints. At 100% of your maximum heart rate, you can use this short burst of effort to improve things like speed and power, but not sustain it for too long.

“Sustaining a heart rate in these zones for extended periods during exercise can increase the risk of various cardiovascular issues for the average person, especially for individuals with pre-existing conditions,” Smith says.

“These risks include arrythmias, heart attacks, and potentially even sudden cardiac arrest. Even for healthy individuals, chronic overexertion can lead to detrimental changes in the size, shape, structure or function of the heart over time — a condition known as cardiac remodeling.”

It’s always important to listen to your heart. Keeping track of your heart rate and where it falls within heart rate zones can indicate how your heart is doing overall.

“For the average person, understanding and tracking your heart rate and heart rate zones can be highly beneficial for overall health, fitness and even stress management,” Smith adds.

That said, grab that pedometer, bring two fingers to the inside of your wrist, and keep checking on your heart. From resting after a long day to walking our pets to training for a big race, we need our hearts in their very best shape.