06 May '13, 8pm

#Z - ZONES, training

My resting heart rate is: My maximum heart rate is: FAQ: Heart rate zones Zone What it does % of Heart Rate Reserve Heart rate beats per minute Long, slow runs, easy or recovery runs Training in this zone improves the ability of your heart to pump blood and improve the muscles’ ability to utilize oxygen. The body becomes more efficient at feeding the working muscles, and learns to metabolise fat as a source of fuel. 60-70% 144 – 158 Aerobic zone or "target heart rate zone" Most effective for overall cardiovascular fitness. Increases your cardio-respitory capacity: that is, the your ability to transport oxygenated blood to the muscle cells and carbon dioxide away from the cells. Also effective for increasing overall muscle strength. 70-80% 158 – 172 Anaerobic zone The point at which the body cannot remove lactic acid as quickly as it is produced is called the lactate thresh...

Full article: http://www.runningforfitness.org/calc/heart-rate-calculat...

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#Z - ZONES, training

goodrunguide.co.uk 06 May '13, 8pm

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