Aerobic training is very popular among girls. Find out how to properly organize your training for a good result. The degree of cardio exercise is an excellent indicator of the heart rate (HR). In fitness, the entire heart rate range is usually divided into four zones corresponding to a certain load. This classification is due to the fact that in different zones the body uses certain energy sources. In this case, it is quite possible that not fats will be consumed, but, say, glycogen, amino acid compounds, or even muscle tissue.
If you train at the wrong intensity, you will not be able to get rid of fat stores. Thus, before starting the training, you should carefully study all the zones of intensity and build your classes based on this knowledge.
1 intensity zone
This zone of minimum intensity and here the body uses glucose and fats for energy. The heart rate in this zone is between 50 and 60 percent of your maximum heart rate. It is recommended to use this area for warm-up and cool-down activities or for recovery from strength training.
Use 1 zone per session for warm-up and cool-down exercises. Among the advantages of the zone should be noted the excellent warming up of the muscles and the normalization of the heart rate after strong physical exertion.
2 intensity zone
This is a zone of medium intensity training. Fat and glycogen are consumed as a source of energy. Your heart rate should be between 70 and 80 percent of your maximum heart rate. Most often, this zone is used to increase the body's endurance.
Use training in zone 2 a maximum of two times a week, provided that the total number of exercises during this period of time is from 4 to 5. Among the advantages of the zone, we note an improvement in the work of the heart and vascular system, an increase in endurance, and with the use of an appropriate nutrition program, it is possible to reduce fat masses.
3 intensity zone
The intensity of the training is increased. Your heart rate is between 80 and 90 percent of your maximum heart rate. The use of the third zone to reduce fat mass is effective only with a training experience of less than two or three years.
If you do 4 or 5 workouts per week, then you should work in the 3 intensity zone twice. As a source of energy, glycogen is actively consumed. Among the benefits, we note the burning of calories, an increase in the efficiency of the heart muscle and an increase in endurance.
4 intensity zone
As you might guess, this zone assumes a high intensity of training. Amino acid compounds and glycogen will be used as an energy source. The heart rate in the zone is between 90 and 100 percent of its maximum.
Training in this area when combined with a dietary nutrition program results in rapid fat loss. Train in the fourth zone one to three times during the week. The main benefit is fast fat loss.
How do you measure intensity on an individual basis?
As your training experience grows, you will be able to determine the degree of load without the help of a heart rate monitor. Of course, at first, this device will be very useful. To assess the state of the body, it is best to use a ten-point scale. Each point corresponds to approximately 10 percent of the heart rate. Thus, at five points, your heart rate will be about half of the maximum value.
Surely many will consider such an estimate to be very approximate, but in practice the situation is different. Although you will always have a heart rate monitor with you, developing this method of assessing the state of the body, it will be much easier for you to rebuild during the lesson. For example, if you are feeling well, you can safely increase the intensity.
A few words should be said about heart rate monitors. Today, many girls begin to visit the halls, and for this reason this device has become incredibly popular. Models of devices with an increasing number of functions are constantly appearing on the market. However, let's face it - the heart rate monitor is a mini computer that uses the 220 minus your age formula. At the same time, there is also a calculation error, averaging ten percent. Since each person has a maximum heart rate value individually, then before purchasing a device, you should undergo a survey and find out this indicator. After that, set your own maximum heart rate on the heart rate monitor, and it will accurately show the value of the load intensity.
If you do not have the ability or desire to undergo an examination in a medical institution, then you can use the simplest way to determine the maximum heart rate. Work as hard as you can. After that, the heart rate monitor will show your heart rate, which should be considered maximum.
There is also another way to determine the maximum heart rate. However, for this you need to visit the clinic. The fact is that in fitness there is such a thing as maximum oxygen consumption. When using cardio training, this figure will increase. This is a very accurate way to determine your physical form. Today, oxygen consumption can be measured in a large number of medical institutions. There you can also find out the maximum heart rate.
The methods described above are sufficient for you to be able to control the intensity of your training. At the same time, I would like to remind you that you should pay attention to creating your own scale of health status. Take my word for it, in the future it will be very useful for you and will simplify your fitness classes.
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