We all have our individual goals which we want to achieve with our training. For those people who are starting an exercise regime for the first time and want to simply build a foundation of fitness first, will have a different training goal for those who want to improve their speed. With different goals, comes a different mode of training. The most common question is always “what should my heart rate be for optimal results?” Training in the wrong heart rate zone is a common mistake most people make and can be detrimental to your training so it is important to monitor our heart rates and exercise intensity for a number of reasons.
Different exercise intensities tax the body’s energy systems in different ways. By calculating your age predicted maximum heart rate (220 – age), you can calculate how much you should be taxing your body and where in the zone you should train. For example, training between 60-70% of your maximum heart rate is beneficial to improve the ability of the heart to pump blood and improve the muscles’ ability to utilise oxygen and learn to metabolise fat as fuel source. Training between 70-80% is more effective for cardiovascular fitness and increasing overall muscle strength. Between 80-90% is known as the anaerobic zone and helps to increase the lactate threshold which improves performance. The 90-100% is known as the V02 max or “red line zone” and only athletes or people who would consider themselves to be ‘very fit’, would train at this intensity for very short periods to help increase fast twitch fibers to improve speed.
If you are finding it difficult to make the kind of progress you know you are capable of, you might consider this methodical approach to improving your fitness. Alternatively, if you feel you need more guidance and expertise, contact the Accredited Exercise Physiologists at Absolute Balance for a dynamic and personalized exercise program to achieve your training goals by emailing firstname.lastname@example.org or head to our website www.absolutebalance.com.au to view our other services.
Absolute Balance Consultant