Post by Paul on Apr 19, 2012 2:06:03 GMT -5
Although there are lots of different ways to achieve a goal. Whether it is to lose weight or gain stamina. there are a few different methods to look into.
this method is monitoring your heart rate. (make sure you have no underlying Heart Problems)
Now to calculate your maximum heart rate it is easy. take the number 220 and minus your age.
(e.g. 220 - 23 = 197)
From this number you can work out what different percentages of your heart rate will be.
There are 4 different training zones for aerobic training.
- Moderate Aerobic (begins at 50% of max heart rate)
- Weight Management zone (around 60 - 70% or MaxHR)
- Aerobic Fitness (70 - 80% MaxHR)
- Peak Aerobic Performance Zone (80 - 90% MaxHR)
Each zone works slightly Differently
Moderate Aerobic
This is for the unfit or people who do minimal excercise. This is that level of excercise that most people will find comfortable. You can generally workout for long periods of time without breaking a sweat. This is a realistic first step for someone who has just started and wants to improve their fitness.
Weight Management
The next step up. This is what i call the fat burning zone. this i a zone where most people can excercise comfortably enough for results. With a good diet and a good long session you will be on your road to losing those pounds!
Aerobic fitness Zone
At this point you will be starting to feel the intensity of the training becoming challenging. after a few weeks at this level you will start to notice it becoming easier 'the training effect'. This zone will gain you stamina for more intense aerobic excercise.
Peak Aerobic Performance
this is the highest level of aerobic training. and is only recommended to the very well trained individual.
At this level you can expect you speed, pace and stamina to increase.
one of the main advantages of working at this level is the change in the anaerobic threshold. this is the intensity point where your energy system shifts from aerobic to anaerobic energy. You will stay in the aerobic zone longer as your body will increase its ability to metabolise lactic acid.
this method is monitoring your heart rate. (make sure you have no underlying Heart Problems)
Now to calculate your maximum heart rate it is easy. take the number 220 and minus your age.
(e.g. 220 - 23 = 197)
From this number you can work out what different percentages of your heart rate will be.
There are 4 different training zones for aerobic training.
- Moderate Aerobic (begins at 50% of max heart rate)
- Weight Management zone (around 60 - 70% or MaxHR)
- Aerobic Fitness (70 - 80% MaxHR)
- Peak Aerobic Performance Zone (80 - 90% MaxHR)
Each zone works slightly Differently
Moderate Aerobic
This is for the unfit or people who do minimal excercise. This is that level of excercise that most people will find comfortable. You can generally workout for long periods of time without breaking a sweat. This is a realistic first step for someone who has just started and wants to improve their fitness.
Weight Management
The next step up. This is what i call the fat burning zone. this i a zone where most people can excercise comfortably enough for results. With a good diet and a good long session you will be on your road to losing those pounds!
Aerobic fitness Zone
At this point you will be starting to feel the intensity of the training becoming challenging. after a few weeks at this level you will start to notice it becoming easier 'the training effect'. This zone will gain you stamina for more intense aerobic excercise.
Peak Aerobic Performance
this is the highest level of aerobic training. and is only recommended to the very well trained individual.
At this level you can expect you speed, pace and stamina to increase.
one of the main advantages of working at this level is the change in the anaerobic threshold. this is the intensity point where your energy system shifts from aerobic to anaerobic energy. You will stay in the aerobic zone longer as your body will increase its ability to metabolise lactic acid.