SPORTS ZONE TRAINING
Specification for running: Running in sport zone 1 is done at a very low intensity. The main principal is that your performance level improves through recovery after training, not through the training itself.
Endurance training in sport zone 2 features an easy aerobic run. Endurance training is an essential part of every runner's training program.
Aerobic power is enhanced in sport zone 3. The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic.
If your goal is to compete at your top potential, you will have to go to sport zones 4 and 5. In these zones you run anaerobically, in intervals of up to 10 minutes.
The response of the heart rate varies according to the training, recovery, environmental and other factors. This is why it is important to pay attention to your own feelings of exhaustion and adjust the training program accordingly.
3 important variables in designing a fitness program:
1. Frequency
2. Duration
3. Intensity
The three most important variables in designing a fitness program are frequency, duration and intensity. The first two are easy to monitor, but the third can be elusive.
Different sports literature or exercise book may recommend different training zones. In general, we can classify basic exercises into four heart rate training zones. There are different levels of training intensity, each of which corresponds to various metabolic or respiratory transport mechanisms within your body. All of these zones can be tracked by a heart rate monitor. Know your body, work in your exercise heart rate zone and you will see results. It takes the guesswork out of exercise and gives you the confidence to know that you're doing it right.
HOW DO YOU DETERMINE YOUR OWN HEART RATE ZONE?
Specific Target Zones help guide you to the right intensity. A Target Zone is a high and low heart rate range that is based on a percentage of your maximum heart rate. There are various methods to determine your own heart rate zone.
You can use a simple formula based on age to figure out your estimated maximum heart rate. You then take percentages of that to get your Target Zones.
Age-Based calculation
220 - Your Age = Est. Max Heart Rate
LIGHT ZONE (60 to 70%)
Est. Max Heart Rate X 60% = Low Est. Max Heart Rate X 70%= High
MODERATE ZONE (70 to 80%)
Est. Max Heart Rate X 70% = Low Est. Max Heart Rate X 80%= High
HARD ZONE (80 to 90%)Est. Max Heart Rate X 80% = Low
Est. Max Heart Rate X 90%= High
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