Like Training programs that are based upon maximum heart
rate, Anaerobic threshold (AT)-based training zones are
relative to varying levels of intensity, each of which
serves different training objectives. Each of these zones
develops essential physiological functions that contribute
to good health and improved fitness, especially the
possibility of weight loss. So you should never limit your
training to a single metabolic zone, although you may
exercise predominantly in one zone for a given time in
order to reach specific training objectives.
Except for rank beginners or people with health related
limitations, all levels of intensity are appropriate to
ensure maximum cardiovascular development and results. How
much and how often you work in each zone will depend on
your athletic goals and your current level of fitness
(continue reading for a more detailed description of the
zones and their primary applications).
Let's look at the volume of the different zones that should
be performed weekly. As a rule of thumb, 60 to 65 percent
of your total workout time should focus on Zones 1 and 2;
30 to 35 percent on Zones 3 and 4; and about 5 percent on
Zone 5. But you need not incorporate all zones into a
single workout. In fact, you'll get better results from
designing a range of different workouts throughout the week
- including long, easy ones in Zones 1 and 2, and shorter,
tougher ones that occupy more time in Zones 3, 4 and 5.
ZONE 1: Warm-up Heart-rate range: 60 to 70 percent of AT.
Training objectives: Encourage blood flow and burn fat.
What's happening: This is almost a pure aerobic state,
which you can maintain almost indefinitely without
experiencing any rise in blood lactate.
Feeling: Comfortable to talk and breathe through your nose.
How long: 10-minute warm-up progressing to higher intensity
zones for 45 minutes or longer. Depending on your fitness
level, you may need to start with a shorter workout and
build up to 45 minutes, or do several shorter workouts
throughout the day.
Zone 1 basics: This is a good place to launch your fitness
program if you are a beginner or returning to exercise
after taking off several months or more. It develops basic
exercise technique, endurance and an aerobic base. Ideally,
if you are new to exercise, or returning to training after
a long break, you should stay in Zone 1 for about six weeks
before moving up in zones. Zone 1 is also a good place to
recover from tougher workouts.
ZONE 2: Aerobic Development
Heart-rate range: 70 to 90 percent of AT.
Training objectives: Build aerobic efficiency and maximize
fat burning at a higher caloric rate.
What's happening: A small rise in blood lactate occurs, yet
the body can process it without buildup.
Feeling: You can still converse and may have the urge to go
faster. Breathing deepens a bit.
How long: 30 minutes (beginner); 90 minutes or longer
(advanced).
Zone 2 basics: Before developing your lactate tolerance or
increasing your AT, you should fully develop your "aerobic
base," and this is a great zone for moving that effort
forward. Noticeable improvement in this zone generally
takes about six weeks of consistent training. But don't
worry: As you become more efficient and fit, you'll be able
to work out faster in every zone. For fit people, Zone 2 is
also a good place for active recovery.
ZONE 3: Aerobic Endurance Heart-rate range: 90 to 100
percent of AT.
Training objectives: Increase endurance. Here, you push
your AT up to higher intensity by training your body to
tolerate more lactate in the blood.
What's happening: As intensity increases, not all lactate
produced in the cells can be shuttled back into the
metabolic cycle. Lactate levels in the blood begin to rise
and, with time, fatigue sets in.
Feeling: Breathing becomes noticeable, but not too
difficult; conversation is restricted to short sentences.
How long: 20 minutes (beginner); one hour or more
(advanced).
Zone 3 basics: Building endurance at your AT through long
intervals (four to 10 minutes) at threshold range will help
raise your AT and slowly develop your body's tolerance of
lactate. This training adaptation also allows your body to
burn fat more efficiently. The idea here is to rest between
intervals with your heart rate recovering in your aerobic
zone and then increase intensity again up to your threshold.
ZONE 4: Anaerobic Endurance Heart-rate range: 100 to 110
percent of AT.
Training objectives: Increase athletic ability by improving
lactate tolerance. Here you're pushing AT and VO2 max (your
body's highest ability to utilize oxygen), challenging the
heart to work longer, and increasing cardiac output (more
blood is being pumped with each stroke, thus requiring
fewer strokes per minute).
What's happening: Your body switches into primarily using
glycogen or carbohydrate to fuel its need for energy, and
your blood-lactate levels dramatically increase.
Feeling: Breathing becomes heavy, difficult and
uncomfortable. You may also experience "muscle burn"
because of lactate buildup.
How long: Five minutes (beginner); 30 minutes (advanced).
Zone 4 basics: Run at an aerobic pace, then speed up or
increase resistance until your heart beats at 110 percent
of your AT range. Maintain this level for one to four
minutes. Reduce the pace until your heart returns slightly
below AT, but not completely back to the aerobic zone. Then
repeat the interval.
ZONE 5: Speed and Power Heart-rate range: 110 percent of AT
to MHR.
Training objectives: Increase athletic ability by improving
neurological response, exercise mechanics, speed and muscle
power.
What's happening: Your body is burning the last remaining
fuel (glycogen) in your muscles and cannot sustain this
maximum effort for more than a few seconds without
succumbing to exhaustion.
Feeling: Extremely difficult and uncomfortable. You'll feel
breathless and may hear pounding in your chest. You'll feel
an intense desire to slow or stop.
How long: Typically several seconds.
Zone 5 basics: Your work here consists of sprints and very
intense, short intervals (up to one minute). Although you
can come in and out of Zone 5 several times during the
course of a single workout, spending more than 10 percent
of your total workout time in this zone increases your risk
of injury. If you've done a significant amount of Zone 5
work, be sure to add recovery time (meaning a day or two of
rest or working in Zones 1 and 2) before returning to Zones
4 and 5.
Progress Makes Perfect By using your AT as a marker for
aerobic exercise, you can base your training on a highly
individualized fitness parameter, without having to guess
about percentages of MHR. This lets you take advantage of
every exercise session, knowing you are making the most of
your time and energy. And as your fitness improves, so will
your AT - one of the best indicators of cardiovascular
health, fitness and overall vitality.
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About The Author: Charles Carter, BS in Exercise Science is
President of LIVE, llc of http://www.liveleantoday.com -
visit the website for more information on weight loss, core
fitness programs, optimal diets, and online personal
trainer and dietician services. For more information on
products go to http://shop.liveleantoday.com .
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