Understanding your heart rate zones can take your training to the next level.
Have you ever wondered why many runners and more and more people are doing their exercise with a black strap around their chest and a big black watch that they keep looking at and pressing buttons on?
No, the watch does not administer energy boosts (wouldn’t that be good!), it’s more than likely a heart rate monitor which is reading the wearer’s heart rate while they exercise.
Why would you want to do that?
Apart from calculating how many calories you burn during a session, this handy training tool can help you fine tune your routine and take your fitness up a notch.
Heart rate training involves the body’s energy systems and one of these systems is responsible for the long term supply of energy to your working muscles.
When doing heart rate training, you need to calculate your training zones.
A rough calculation of your maximum heart rate subtract your age from 220.
eg, if you are 35, your maximum heart rate is around 185
There are three main heart rate zones*:
- The Aerobic Zone - 70% -80% of maximum (129 – 148)
- The Anaerobic Zone - 80% – 90% (148 – 167)
- The Red Line Zone – 90% – 100% (167 – 185)
Low / fat burning zone – 50% – 70%
Fat is a fantastic energy source for endurance athletes. Training at this level is best accomplished by doing long slow runs (where you can carry on a conversation) as this develops the body’s ability to feed the working muscles more efficiently.
The other major advantage to training in this zone is weight loss, because you are most exclusively burning fat.
The Aerobic Zone - 70% -80%
The aerobic zone trains your cardiovascular system. Here your body’s ability to supply working muscles with oxygen, and to remove carbon dioxide, can be developed and improved.
Training in this zone generally feels good and it’s great for developing local muscle strength. As you become fitter and stronger from training in this zone you will get the benefits of some fat burning and improved aerobic capacity
The Anaerobic Zone – 80% – 90%
This is where the big benefits can be achieved.
Your individual anaerobic threshold sits somewhere between 80% and 90%. At this level your burn little fat, burning glycogen instead. Glycogen is stored in your muscles. A side effect of this is latic acid (the stuff that makes you stiff and sore the next day or two).
When you reach the point at which the working muscles are producing lactic acid at a faster rate than the body can remove it, you have reached anabolic threshold. The heart rate at which this happens is an individual thing but you will know when you do hit this point – you will experience a rapid rise in heart rate and a slowing of your pace.
The correct training can delay the anabolic threshold either by increasing the heart rate at which you achieve it or by increasing your body’s ability to deal with the latic acid for a longer period of time.
The Red Line Zone 90% – 100%
You will only be able to spend about 1 minute in this zone. It effectively trains your fast twitch muscle fibres and helps to develop speed.
To develop this speed you must first have developed your ability to deal with lactic acid.
This zone is reserved for racing sprints and only the very fit are able to train effectively within the red line zone.
As with anything, too much of a good thing can be a bad thing. A good exercise program should incorporate some of the slow paced endurance training as well as interval training to increase fitness and speed.
Putting it to the test:
A study conducted by Dr Vicki Harber shows that low-intensity walking alone is unlikely to generate significant health benefits compared to more moderately intense workouts.
Experts advise that people try to take 10,000 steps per day as part of a healthy lifestyle. One concern Dr Vicki Harber has is that people might think what matters most is the total number of daily steps taken and not pay much attention to the pace or effort invested in taking those steps.
“There are a growing number of studies showing the benefits (oxygen consumption, body fat control, lipid/glucose metabolism) of including higher intensity activity,” Harber said.
She tested the effects of the popular 10,000-step program against a traditional aerobic fitness program involving exercising at moderate intensity on a treadmill or stationary bicycle.
The 10,000-step walkers walked at a self-selected pace.
When they matched the two programs for total energy expenditure, they found that the traditional fitness program improved aerobic fitness and reduced blood pressure more than the 10,000-step walking program.
Of the 128 sedentary men and women who completed the six-month study, those who walked on the treadmill or rode stationary bikes increased their peak oxygen uptake — an indicator of aerobic fitness — by 10 per cent, while the walkers saw just a 4 per cent increase in peak oxygen uptake.
Systolic blood pressure — the top number of the BP reading — also dropped by 10 per cent in the traditional fitness group compared to 4 per cent for the walking group.
“The 10,000 step program is an excellent starting point,” Harber said. “The pedometer itself provides instant feedback, is motivating for many and shows accumulated steps very nicely. It is self-paced and is geared toward getting people who do virtually nothing to do ‘something’.”
Harber is not suggesting people start with higher intensity activity. “It must be introduced once the person is accustomed to activity,” she said.
Once the daily step count is established, Harber advises adding some briskness or “huff and puff” to one’s daily walks and “don’t be shy to interject an occasional period of time at the vigorous level”.
(source: REUTERS)
Anja Lineen
www.goforfit.com.au
* Please note that calculations are intended as an example only and you should take into consideration your overall wellness, fitness levels and weight before calculating your personal heart rate zones. It is best to speak to a fitness professional or medical
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