Fitness / / March 27, 2016
draw energy from the correct sources
pulse rate - the main criterion of the impact of aerobic exercise
It is known that aerobic exercise levels accurately reflects the pulse rate.The entire range of your heart rate from rest to maximum figure, the experts are divided into 4 zones, which correspond to different stages of the training intensity.This division is due to the fact that your body draws energy from different sources.Are you surprised?Yes, fat - this is not the only source of energy for your aerobics.There are glycogen, blood sugar, amino acids, muscle ... And in each of the zones organism preference to a single source, the fat is not obligatory.It may happen that you do aerobic exercise long and hard, but with the heart rate, which does not "burn through" fat.
way, just this is the zone of maximum aerobic intensity that practice till you drop other groupies.So you sweat spilled sea do not guarantee success.Before you take up aerobics, good proshtudiruyte this article.Otherwise, you are wasting time and energy squandered.And even you undermine their confidence in the fitness.But worse than that is only full hips!
Zone 1. Low intensity
main sources of energy: fat and blood glucose.
Individual assessment load: about 5-6 (HR: 50-60% of maximum).
The purpose of the zone: used for warm-up and cool-down, as a means of recovery from strength training, and can also be used as a rest phase during interval training.
How often should practice this zone: each workout as a warm-up and cool-down.
Wellbeing: you can easily maintain a conversation with a friend, do not have time to sweat, the load is easy, without any violence against him.
Optimal types of aerobics: walking, swimming, skiing, skating, bicycle ergometer, stepper, elliptical trainer.
area Benefits: quickly stimulates increased blood circulation in the body in the warm-up, well, "warms up" the muscles and joints of the lower half of the body.It provides optimum reduction in pulse rate after strenuous exercise.
Zone 2. High intensity
main sources of energy: fat and glycogen (previously accumulated in the liver blood sugar).
Individual load: about 7-8 (HR: 70-80% of maximum).
The purpose of the zone: increasing overall physical stamina.Used for "thrashing" the rhythm of heavy aerobic exercise.
Training Frequency: 1-2 times a week.Provided 4-5 aerobic workouts per week 1-2 of them should be carried out in zone 2 and "pinch" of hard training.
Wellbeing: you can bandy words with a friend, but if it will take in head to tell something, you'll suffocate.Most customers prefer the intuitive level, however, a serious reduction of excess weight gain of 2 can not zone.
Optimal types of aerobics: dance aerobics, step aerobics, jogging, treadmill, elliptical trainer, stepper, bicycle ergometer (moderate pace).
area Benefits: increases stamina, improves the cardiovascular system, in combination with a diet has the effect of weight loss.
Zone 3. Increased intensity
main sources of energy: glycogen (if your shoulders for more than six years of training, the fat).
Individual assessment: above 8 points (heart rate: 80-90% of maximum).
The purpose of the zone: if used in the framework of interval training, the background on diet gives a pronounced effect of weight loss.However, if the training experience longer than 2-3 years, this area is almost no effect.Practice it is not more than 1 time per week for "thrashing" the monotony of training.
Training Frequency: provided 4-5 aerobic workouts per week, 2 times.
Wellbeing: talk impossible frequent breathing, muscle burning sensation, I want to lose momentum.
Optimal types of aerobics: stepper, bicycle ergometer, treadmill, bike, run.
area Benefits: improves heart function, increases endurance, burn more calories.
Zone 4. High intensity
main sources of energy: glycogen, amino acids of muscle tissue.
Individual assessment: approximately 9-10 (HR: 90-100% of the maximum).
The purpose of the zone: used for interval training, provides a huge energy consumption, on the background diet gives quick slimming effect.
Training Frequency: 1-3 times a week.
Wellbeing: very hard!Muscles burn, you do not have enough air, you choke, heart pounding!
Optimal types of aerobics: ergometer, sprint running out.
area Benefits: improves physical shape, pushing the limits of capacity of the cardiovascular system, burns a lot of calories.
Individual assessment load
if you forget the heart rate monitor at home, you can measure the intensity of the workout subjective sensations, exposing each stage of its assessment of the load.It is more convenient to use ten-point scale, where 10 points means the highest load level.Then, for the training of 6 points the pulse rate will be somewhere in 60% of the maximum.All this is called ION - individual assessment of the load.
would seem that such a method should yield to heart rate monitor exactly.However, just the opposite.Over the years, you learn to feel surprisingly accurate degree of aerobic exercise.And yet, why do we need such an individual way, if the heart rate monitor at your fingertips?The fact that the "Practice" in this method generates high fitnesistki subjective sensitivity.In the future it will help you intelligently "adjust" the intensity of the training under the current rhythms.For example.If you feel particularly good, there is a reason to increase significantly the usual load.Conversely, during the stress load is lower.So, try less often to look at the heart rate monitor.Educate yourself training "blindfolded"!scale individual load assessment:
- 9-10 - Zone 4: speed interval training
- 8-9 - Zone 3 : strength / anaerobic threshold
- 7-8 -zone 2: aerobic endurance
- 5-6 - zone 1: low level / restore
In the world of serious fitness training intensity measures the formula Karvanen though scientific accuracy and isno.(In particular, because we have to use approximate pattern "220 minus age" for the calculation of maximum heart rate).Nevertheless, the results were closer to the formula life.Here is the formula of: heart rate during training = (Maximum heart rate - resting heart rate) x intensity (percentage) + resting heart rate.
Suppose a woman 30 years old wants to know how her heart rate you have to train to load intensity was 75%.Her heart rate at rest is equal to 60. We begin to consider:
- 220 - 30 = 190
- 190 - 60 (resting heart rate) = 130
- 130 x 75% = 97,5
- 97,5 + 60 = 157,5
Thus, her heart rate during a workout with the intensity of 75% of the maximum amount to about 158 beats per minute.Determine your resting heart rate can be thus:
- You have to wake up in the morning on their own without an alarm clock.
- not getting out of bed, count the number of pulse beats for 30 seconds (if you take a minute to consider, there is a risk to get off).
- Multiply the resulting value by 2, and you get your heart rate at rest.
Theory and life
This program will be your guide in the zones.Its purpose - to help you accurately identify each level of intensity, and find out what sensations accompany the stay in each of the zones.Listen carefully to yourself and remember.This science will help you subdue aerobic workout solution of concrete problems.Usually, aerobic training is carried out randomly, measuring its "utility" duration.Well, you already know that it is absolutely wrong criterion.
30 minute set
Workout: Take exactly 5 minutes of warm-up.Begin the warm up slowly, then gradually increase the intensity of the load by about 5 points or up to 50% of maximum heart rate.
Zone 1: Take one ball higher (up to 60% of maximum heart rate).This recovery zone.In it you need to be 2 minutes.
Lift intensity by 10-15%.Sign in zone 2: This area of aerobic endurance.Stay in it for 3 minutes.
Lift intensity by 10-15%.Sign in zone 3: This is the area of high-intensity aerobics.Stay in it for 3 minutes.
Lift intensity by 10-15%.Sign in zone 4: This anaerobic zone.It is ideal for intensive aerobic exercise.Stay there as long as you can.Perhaps you can last 30 seconds or so.Then, exactly 1 minute walk down to the level of the zone 1 (recovery area).
Repeat this interval cycle 2 more times.(The duration of the intensive phase and recovery phase should be related as 1: 2).
- Zone 2: lower the intensity aerobics to a comfortable level.Duration 3 minutes.
- Zone 3: hold on for 2 minutes.
- Zone 2: reduces the load back to the comfort zone and stay in 2 minutes.
- Zone 1: enter the recuperation (5-6) mode.We remain in the area of 2 minutes.
- Hitch: slow down the pace and continue to stir until the heart rate returns to normal (2-3 minutes).
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