Have you ever wondered what your areas of activity? Have you ever wondered why are they important? Have you ever calculated the maximum heart rate range and the formation of a general formula, such as 220-age? If you answered yes to all these questions, read on.
Your training zone (TZ), various levels of exercise training intensity. The stronger your commitment, the greater the training area. Some use a 20-Borg, while a few simplified 10-point scale,The rating of perceived exertion (RPE) should be measured.
RPE is essentially you as against the current strain on your body's sensitivity. This is obviously a subjective thing, but can be a fairly accurate picture of your TZ.
% Max Heart Rate - Zone Training - Rating of perceived exertion Feels Like ...
50% - 55% of 1-1 low Nothing!
55% - 60% 1-2 high-Nothing!
60% - 65% 2-A little 'low 3!
65% - 70% 2-high 4'm sweating!
70% - 75% 3-Low 5 I amSweat!
75% - 80% 3-6 high job!
80% - 85% 4-7 down to work hard!
85% - 90% 4-high 8 puke I go!
90% - 95% lower 5-9 can not breathe!
95% - 100% 5-high 10 Death!
You can search the table above, each training zone that has seen a corresponding RPE. We use this scale to assess our athletes and establish their TZ.
It 'also important to note that the areas of training probably different for each event. It is typically in swimminglowest, followed by the drive wheel with the highest coverage. This is probably due to the fact that the weight of the whole body is supported, while in the water and the wheel supports most of your weight. If you do, it's all you baby!
The reason why it is important to understand the areas of training is to help structure your workout properly and record your progress.
Ideally, your training includes periods of "testing" and "rest". The "test" is a hard workout, which will bestretch your limits. The days of "rest" Treat your body to heal and absorb the workout as you become better shape next time. If you structure your training so as to test and rest your body, your training will have more influence.
The other reason is your TZ is to track the progress notes. We call these milestones "set marker". If you notice your heart rate for the same training at different times (approximately 9 weeks later) that will hopefully see an improvement. In general, we findimprovement in relation to a lower heart rate for the same effort (watts on the bike or swim step running speed).
To establish training zones, using three different test protocols (swimming, cycling, running). Basically they give you a chance to warm up - then we fought with blood until they tell us to stop!
We use a protocol of "levels" test to determine your maximum heart rate. In other words, the effort is always greater perceived until it is no longer possible. UsAsk them during the tests, what is your RPE. We ask for the last time after stopping, and calculate your maximum heart rate from there.
The old method of determining your maximum heart rate established by Dr.. Fox and Haskell has never worked. For example, if I used this card I would say that my maximum heart rate by: 220 minus 53 (my age) = 167 I tested my maximum heart rate several times and is more like 200 So much for formulas !
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