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TRAINING ZONES
Healthy Heart Zone (Warm up) --- 50 - 60% of
maximum heart rate: The easiest zone and probably the best zone
for people just starting a fitness program. It can also be used
as a warm up for more serious walkers. This zone has been shown
to help decrease body fat, blood pressure and cholesterol. It
also decreases the risk of degenerative diseases and has a low
risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) --- 60 - 70% of
maximum heart rate: This zone provides the same benefits as the
healthy heart zone, but is more intense and burns more total
calories. The percent of fat calories is still 85%.
Aerobic Zone (Endurance Training) --- 70 - 80%
of maximum heart rate: The aerobic zone will improve your
cardiovascular and respiratory system AND increase the size and
strength of your heart. This is the preferred zone if you are
training for an endurance event. More calories are burned with
50% from fat.
Anaerobic Zone (Performance Training) --- 80 -
90% of maximum heart rate: Benefits of this zone include an
improved VO2 maximum (the highest amount of oxygen one can
consume during exercise) and thus an improved cardiorespiratory
system, and a higher lactate tolerance ability which means your
endurance will improve and you'll be able to fight fatigue
better. This is a high intensity zone burning more calories, 15
% from fat.
Red Line (Maximum Effort) --- 90 - 100% of
maximum heart rate: Although this zone burns the highest number
of calories, it is very intense. Most people can only stay in
this zone for short periods. You should only train in this zone
if you are in very good shape and have been cleared by a
physician to do so.
*courtesy of the www.walkingsite.com |
