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How to calculate your heart rate training zones (2nd part)

By:   |   Jul 08, 2018   |   Views: 31   |   Comments: 0

Please check 1st part of this article here

1) Let's say that walking at a moderate pace will burn 300 cal/hour.

If 60% of that calories come from fat, we have 180 cal burnt from fat.

Now if you run briskly, you burn - let's say- about 700 cal/hour.

It's logical to assume that at this level of intensity the percentage of the calories burnt from fat is around 40% of the total.

So you have burnt by running briskly 700 x 40% = 280cal from fat.

Compare the numbers:

Walking: 180 cal burnt from fat

Running: 280 cal burnt from fat.

You get the picture!

Compare also:

Walking: total caloric expenditure = 300 cal/hour

Running: total caloric expenditure = 700 cal/hour.

It's more than obvious that training at low intensities will lead to a low caloric expenditure.

This fact is not necessarily bad!

If you are new to the town,

or if you have specific health problems,

or if you are quite old,

or if you are obese,

this is the right training regime for you!!

But if you are fit and strong, you will lose valuable time by training like this. The results will be minimal and disappointment may conquer you.

You have to challenge yourself by training in your aerobic and anaerobic zones (Please check next article).

The meaning of the heart rate training zones

A) Recovery zone or easy zone (60% - 70% of MHR).

This zone is used from serious fitness enthusiasts during recovery days and between intense workouts.

Training in this zone is actually an active recovery. You can lose fat while recovering. Permanently training at lower intensities is like you are losing your time.

B) Aerobic or Endurance zone

Use this zone to develop your cardiovascular system and aerobic capacity. The big volume of your aerobic training - unless you are a professional athlete - should be within this zone.

C) Anaerobic zone (80% - 90% MHR)

Somewhere in here you will find your anaerobic threshold (or lactate threshold).

A.T. is the point where the production rate of lactate is greater than its removal rate.

Lactate will begin to accumulate in blood and muscles and cause fatigue.

So this zone can be divided in two sub-zones.

In the first subzone training can be just below A.T.

In the second subzone the A.T. should be challenged. It is advisable to challenge your anaerobic threshold once a week for at least five consecutive minutes.

D) Speed zone or red line zone

This is a zone in which one can train only for short periods. This zone is used for H.I.I.T. (High Intensity Interval Training) or sprinting.

If you are quite fit, it's highly beneficial to have one H.I.I.T. activity/per week.

Choose your heart rate training zones wisely and you will reap the maximum benefits from your aerobic training.

Chris Strogilis

Civ. Eng. - MBA -


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