How Heart Rate Zones Work

HOW HEART wRATE ZONES WORK ENERGY SYSTEMS 101 The second energy The first energy system is your oxidative system, system is your glycolytic is the phosphagenic which predominates for just about anything over 2 minutes. Your "aerobic The final energy system energy system, which is energy system, and often referred to as your exercise at a maximal anaerobic system. intensity of three tO thirty seconds uses this energy system", or sometimes referred to as system.. “mitochondrial respiration". Fats & Carbs as primary Uses either glycogen Creatine Phosphate fuel source stored in your muscles or combines with ADP to liver, or glucose delivered form more ATP. in the blood from food. ATP: ATP OR ADENOSINE TRIPHOSPHATE IS CHEMICAL COMPOUND THAT BREAKS DOWN TO RELEASE THE ENERGY RESPONSIBLE FOR MUSCLE CONTRACTION. IT IS THE ONLY USEABLE FORM OF ENERGY IN THE BODY. TARGET TRAINING ZONES INTENSITY % OF HRmax EXAMPLE INTERVAL DURATIONS TÁRGET ZONE PHYSIOLOGICAL BENEFIT/ TRAINING EFFECT >Tones the neuromuscular system >Increases maximum sprint race speed 5 MAXIMUM 90-100% 0-2 minutes >Increases anaerobic tolerance 4 HARD 80-90% > Improves high speed endurance 2-10 minutes >Enhances aerobic power >Improves blood eirculation 3 MODERATE 70-80% 10-40 minutes >Increases aerobic endurance 60-70% 40-80 minutes >Strengthens body to tolerate higher intensity training >Increases fat metabolism 2 LIGHT >Helps and speeds up recovery after heavier exercises 1 VERY LIGHT 50-60% 20-40 minutes EXAMPLE OF USING ZONES IN TRAINING -Can you go for a long period of time, but get tired as soon as you begin producing lactic acid? Use more Zone 4 intervals... -Can you do interval workouts quite well, but fatigue after plodding for long periods of time? Do more Zone 2 efforts combined with quality, focused Zone 3 intervals... -Do you lack the ability for the final kick in a 5K, marathon, triathlon, etc.? Do more Zone 5 intervals... -Do you need a recovery day? Do a Zone 1 workout for greater blood flow and faster recovery... EXAMPLE OF USING ZONES IN RACING Sprint: Beginner triathletes will bike in Zone Zone 3 to Zone 4, and more advanced athletes will bike in Zone 4 to · · . Zone 5 the entire time. Half-Ironman: In a Half-Ironman for Olympic: Distance triathlon is slightly less intense than sprint, and while beginners will again be in primarily Zone 3 to 4 on the bike, more advanced athletes may beginner athletes, the bike intensity should primarily be Zone 3, and then the run should be a gradual build from Zone 3 up 2. to the 15K mark, and finish with Zone 4-5 repeatedly find them- selves surging into Zone 1 for the final 5K. Ironman: The bike intensity should be primarily low- to-mid Zone 3 for beginner to advanced athletes, although advanced athletes may push towards the high end of Zone 3 on hills or in crosswinds, and when passing may occasionally go into Zone 4. During the Ironman marathon, heart rate and zones can be difficult to rely upon, and pace or perceived exertion becomes a better guide. View Full Article at http://bit.ly/1123QM8 bengreenfieldfitness.com