What is the “training-sensitive” zone in physical fitness?

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What is the “training-sensitive” zone in physical fitness?

Postby John » Fri Dec 27, 2013 9:20 am

What is the “training-sensitive” zone in physical fitness?
John Abraham
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Re: What is the “training-sensitive” zone in physical fitnes

Postby John » Fri Dec 27, 2013 9:20 am

This refers to the training intensity needed for improvement in fitness level. In general, the minimal training intensity threshold is 60% of maximum heart rate. You can calculate an estimate of your minimum threshold by using this formula: (220 - Your Age) x 0.60 = target heart beats per minute. For example, if you are 30 years old, your minimum heart rate for improvement would be (220 – 30) x 0.60 = 114 beats per minute. This is how fast your heart should beat during activity to improve your fitness level. Initial level of fitness is an important consideration. For individuals who are more fit, an intensity level of 70% of maximum heart rate may be required to see improvements. Also, how long you do the activity can play a role. Improvement is similar for activities performed at a lower intensity if done for a longer period of time, as long as the total energy burned is equal. For example, suppose a person who runs for 30 minutes stimulates a training effect by working out at 70% of maximum heart rate. This person can also get a similar improvement by running at 60% of maximum heart rate for 40 minutes. Generally, lower exercise intensity can be offset by longer duration.
John Abraham
John
 
Posts: 419
Joined: Wed Jun 05, 2013 9:15 pm


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