Discover What Are Cardiovascular Training Zones Or Pulsations
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If you've ever heard of area resistance training, but you don't know very well what it is or directly you've never heard of them, but now you've been curious and want to know what it's about, this article can help you.
Whether you're a beginner or if you've been running for a while and you feel the time has come to improve your performance, you'll love to know what this kind of training is about. To put it into practice, you're going to need to help you with an inch, as it will help you when you want to improve your time, even if you're starting to run from scratch you won't need it, at least at the moment. Want to know more?
What are the pulsation training zones?
If you cherished this informative article and also you want to receive more details regarding JBH News generously visit the web-page. The training zones or rhythms correspond to the different intensities to which your body responds depending on the type of exercise you are doing. To maintain certain intensities, your organism is going to launch different energy paths to get the energy it needs.
There are several ways to measure the intensity of the training you are doing, and you can use both objective and subjective methods. All of them are mainly used to know if you are doing your training in the aerobic zone, which is where there is a good oxygenation of the muscle, or in the anaerobic zone which means that the muscle does not have enough oxygen to work and has to get the energy otherwise. An example of subjective measurement is the fact that you are based on your own feelings of effort, that is, if you perceive that your organism is doing little or much effort.
Some other time, we have talked about the speech test that consists of trying to keep a conversation while you're training: if you can keep it, you're working in aerobic zone with low intensity, but if you can't keep that pace of conversation, you're training in an anaerobic area where you spend more oxygen than you enter your lungs.
What is the aerobic and anaerobic system and what implications does it have in running?
In addition to the system formed by the bones and muscles that is the one that receives the orders and the one responsible for moving you when you go out to run, in your body you have to activate many other mechanisms to make all this possible.
One of these mechanisms has to do with the act of breathing and the contribution of oxygen that requires each and every cell in your body to perform its vital functions. Oxygen must reach all cells of the different tissues and organs of your body through the bloodstream, and to get it properly, all vessels must be in perfect condition.
To get the energy you need from the oxygen, you have to activate a metabolic pathway to transform oxygen and other products into energy. We can also distinguish two metabolic pathways with their differences, and are the following:
♪ Aerobic system: the aerobic system uses the nutrients you get from food (sugars, fats and proteins among others) along with oxygen to get energy.
♪ Anaerobic system: this system does not use oxygen or does it in an insufficient way, and uses other elements, such as creatine phosphate or glucose, which comes from sugar-shaped feeding to obtain that energy.
The anaerobic system is a less effective system than the aerobic, as it serves for time and your organism should use this path in a few cases if you want to be more effective over a long period of time. An example of activation of this system would be when you have to run behind the bus because you're going to lose it: submit to your body to a great effort where you're going to reach your limit in a very short period of time.
If we take it to running, the effectiveness of training comes into play, as what you want to get is to be as long as possible in the aerobic area because it is much more effective, and it will allow you to extend your training time or career without you running out quickly.
While using oxygen, the chemical reactions that occur in your body are not the same as when the anaerobic system is launched. When your body stops using oxygen, you start to accumulate a product, which is lactic acid or lactate. Although the relationship between the infant and fatigue is somewhat complex, it is at this point when we reach what we call an anaerobic threshold, and it could be defined as the maximum intensity to which you can reach before changing the energy-producing system. The later you reach this threshold that will be different for each runner, the more you will run and the more effective the race will be.
But to know what that point is, which is different for each corridor, and to determine it you will need to know some concepts.
The Heart and the Pulsations
Since we are not all equal, we do not all have the same heart rhythms and those rhythms do not have the same consequences on each of us. What for a runner can be high pulses, can be low for others and need less effort to do the same exercise, so it is essential that everyone knows their values and thresholds to improve their performance.
Since heart rate is the number of contractions of the heart per unit of time, the more often you run, the better the adaptation of your heart to exercise, which will allow you to stay in low heart rate, and you can run in better conditions. The heart is a muscle, and the more you exercise it, the more it will be. This same occurs with blood vessels, if you perform a regular exercise, the walls of the vessels will be in better condition and so the heart will not need to do so much effort to get the blood to its destination.
To determine the different training areas where you could improve your performance, you would need to undergo an effort test. In this way, you were going to know the exact values you need and to accurately determine those areas. But if you do not undergo that test, you can determine those zones based on a number of parameters, such as the number of pulses that your heart has at rest and the maximum you can reach when you are making a great effort. Therefore, it can be defined as follows:
♪ Cardiac Frequency in Reposo: is the number of pulsations you have when you are very relaxed or when you are asleep.
* Maximum Cardiac Frequency (FCM): is the one that you reach for a few moments when you reach your maximum physical performance, or otherwise said, the quickest you can get to beat your heart when you are performing a high intensity exercise.
When you know this data, you can determine the different training areas you can perform certain exercises in a way that improves your performance.
How can I calculate the resting heart rate?
This is the easy part, as to calculate it, it will suffice you to take the pulsations in moments of null physical activity as for example when you wake up in the morning.
To ensure a good data, you can measure your pulses with the help of an inch while you're in bed before putting a foot on the floor for 5 or 7 days and make an average with all measurements.
How can I calculate the maximum heart rate?
If you have not been able to perform an effort test, you can use other ways to calculate it, which although not so accurate, can help you in this task.
One way of determining it can be to measure the pulsations you have reached in an activity where you know that you have made the most of it with the help of an inch.
You can also use formulas that can give you this value:
1. Age Method: The method of age to calculate the maximum heart rate is not quite accurate, since it takes no account of the age of the subject and his sex, but it is a simple way to calculate it:
For men: FCMaxima = 220 – Age
For women: FCMaxima = 226 – Age
2. Tanaka Method: The Tanaka method to calculate the maximum heart rate is somewhat more accurate, but does not take into account the differentiation by sex, and would be calculated as follows:
FCMaxima = 208 - (0.7 x Age)
Determine your training zones according to Karvonen method
The Karvonen Formula takes into account the maximum heart rate (FCmax) and the resting heart rate (FCrep) to calculate a certain percentage of effort as follows:
(FCMaxima – FCReposo) x % Effort
From this formula is derived the concept of Reserve Heart Frequency:
FCReserva = FCMaxima – FCReposo
And from this formula, you can set up five areas of effort or heart rate with specific benefits that will help you better plan your training routines. Although the names may vary depending on where you search for the information, they come to represent the same even with different words. These areas would thus be determined:
* Zone 1: Aerobic Regenerative Zone.
In this area we work between 50% and 60% of the FCMaxima. You have to stay in this area if you're working on an initiation training plan, whether you want to lose weight or make recovery sessions after you have done a quality training. The ideal time to make sessions in this area is at least 45 minutes.
* Zone 2: Lower Aerobic Zone.
In this area we work between 60% and 75% of the FCMáxima. It would be the most suitable for long-lasting aerobic work, and that's where you get heart system adaptations because you improve the resistance and oxygen your muscles with a low impact. Therefore, it should be the area where you should train regularly, except for beginners who should spend more time in the regenerative aerobic zone or zone 1.
* Zone 3: High Aerobic Zone.
Here we work between 75% and 82% of the FCMáxima. These sessions are used in tougher trainings, such as those of pace change. Feeling at these pulsations during your training sessions, you get to increase the power and physical strength. It is not appropriate for a corridor that is starting to reach these heart frequencies until it does not get a good base before.
* Zone 4: Low Anaerobic Zone.
Here we reach work between 85% and 90% of the FCMáxima. This area is reached when the series are included in the trainings, especially when they are short, and they are very suitable to get used to the body to metabolize the lactic acid. It is not advisable to spend more than 15 minutes in total in a session in these conditions, nor should you repeat this range of heart rate in consecutive trainings.
* Zone 5: High Anaerobic Zone.
In this area you reach work between 90% and 100% of the FCMáxima. It is used to prepare sessions where there is an oxygen debt and dairy acid is produced that you will not get metabolized, so you should not use this area except in punctual rhythm changes like sprints. This area may be interesting for elite athletes or speedists only.
And now that I know how to calculate the training zones, what's the use of me?
If you're wondering now what it's worth to know these formulas and your areas, the answer is easier than it may seem a priori. On the one hand you're going to know an objective data of the level of effort you're submitting to your body. And on the other hand, you can create trainings in which you work one or the other features, and so you can improve your performance.
In order to be able to work, you will need an inch and so you will be able to get to know the pulsations you are rolling to. If you look at training in a certain area of work, overcoming the pulsations of that area if you still have a lot to do, it can be fatal, as soon you will notice the tightened muscles and you will be forced to slow down, or even stop.
Now that you know what this kind of training is all about, I hope it's made you clearer and this article has served you as a useful tool.
