Training Effectiveness
Especially the topic of overloading is not unimportant. One should know to distinguish between what is good and what is rather bad. To achieve an optimal training effectiveness a certain training stimulus is necessary.
This stimulus is most effective if you work at the upper limit of the THF for a short time.Only then can new capacities be created and efficiency increased. However, those who train their body continuously or for too long in the area of overloading must expect a drop in performance and increased susceptibility to injury. In general, one should have a check-up with a doctor from the age of 35 or with chronic illnesses before starting to use his MHF.
A performance diagnosis with determination of the anaerobic threshold is therefore always useful and only recommended to determine the training intensity. A large part, about 80% of the training should take place in the aerobic range. In this range the oxygen is still sufficient to provide energy for the exercise.
The other 20% of the training takes place in the anaerobic zone, where the oxygen is no longer sufficient for energy production and the body is running on oxygen while producing lactate. To explain the aerobic and anaerobic stress zones, one should also consider the other zones. In addition to the zones mentioned above, there are the health zone, the fat burning zone and the red zone.
The classification of the zones is based on the maximum heart rate (MHF). Health zone In the health zone, the circulation is strengthened and prepared for the coming higher stress levels. In the health zone, 50 to 60% of the MHF is trained and is therefore very suitable for beginners.
Fat burning zone The next higher zone is the fat burning zone where 60 to 70% of the MHF is trained. The name comes from the fact that this zone burns the most calories from fat. In addition, the cardiovascular system is trained.
aerobic zone The aerobic zone is the last zone in which oxygen is available in sufficient quantity and the body does not incur an oxygen debt. The intensity here is 70 to 80 % of the MHF, carbohydrates and fats are used to produce energy and the cardiovascular system, lungs and metabolism are optimized. anaerobic zone The intensity in the anaerobic zone is 80 to 90 % of the MHF and slowly but steadily more and more lactate is produced, because the body can no longer provide enough oxygen for energy production.
In the anaerobic zone, the main goal is to build muscle mass and strength. red zone The highest load range of the heart rate is the red zone. The load intensity is 90 to 100% of the maximum heart rate.
This heart rate zone should not be reached too often as the stress on the body is very high. For beginners this zone is dangerous and damage to the heart can occur. If you train too often in the MHF range, you may experience permanent overexertion, which can lead to a drop in performance, injuries and damage to your health.
- Health zone
- Fat burning zone
- Aerobic zone
- Anaerobic zone
- Red zone
