Training zones

Question 1

what’s a training zone?

Answer 1

A range of heart rates that train different things depending on the zone. Too high leads to fatigue and too low no adaption occur

Question 2

Max: 90-100%

Answer 2

0-2 mins Trains Max performance capacity

Question 3

Hard: 80-90%

Answer 3

2-10 mins Trains the lactate threshold

Question 4

Moderate: 70-80%

Answer 4

10-40 mins trains aerobic zone

Question 5

light: 60-70%

Answer 5

40-80 mins Targets fat burning

Question 6

very light: 50-60%

Answer 6

20-40 mins Trains basic endurance

Question 7

Karvonen principle

Answer 7

Target training zone (BPM) = resting HR + Training zone % of (HR max - Resting HR)
100 + 70% of (204 - 100)
100 + 72 = 172 My ideal HR for light to moderate exercise

Question 8

Cardiovascular training adaptions

Answer 8

Myocardial hypertrophy, stronger contractions, increased SV, Increased maximal Q

Question 9

Muscular adaptions

Answer 9

Increased capillarization, Greater surface area for gaseous exchange, Increased buffering capacity of lactic acid, improved vascular shunt mechanism, increased elasticity of arteriole walls

Question 10

blood adaptions

Answer 10

Increased blood (plasma) volume, decreased viscosity, increased RBC count and haemoglobin count