Tuesday, February 3, 2009

My training zones ...

Found a cool little calculator , results are ...

Heart rate zones
My resting heart rate is: 58 My maximum heart rate is: 177

Long, slow runs, easy or recovery runs; 60-70% 129 - 141 bpm
Training in this zone improves the ability of your heart to pump blood and improve the muscles' ability to utilize oxygen. The body becomes more efficient at feeding the working muscles, and learns to metabolise fat as a source of fuel.

Aerobic zone or "target heart rate zone" 70-80% 141 - 153bpm
Most effective for overall cardiovascular fitness. Increases your cardio-respitory capacity: that is, the your ability to transport oxygenated blood to the muscle cells and carbon dioxide away from the cells. Also effective for increasing overall muscle strength.

Anaerobic zone 80-90% 153 - 165 bpm
The point at which the body cannot remove lactic acid as quickly as it is produced is called the lactate threshold or anaerobic threshold. It generally occurs at about 80-88% of the Heart Rate Reserve. Training in this zone helps to increase the lactate threshold, which improves performance. Training in this zone is hard: your muscles are tired, your breathing is heavy.

VO2 max "Red line zone" 90-100% 165 - 177 bpm
You should only train in this zone if you re very fit, and only for very short periods of time. Lactic acid develops quickly as you are operating in oxygen debt to the muscles The value of training in this zone is you can increase your fast twitch muscle fibers which increase speed.

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