MY
ZONE 1 HR________
F.I.T. Principle:
|
FREQUENCY |
INTENSITY |
TIME |
|
6 times a week |
50% - 60% of MHR |
40-60 minutes |
How it feels:
|
Easiest,
comfortable, leisurely. Long and
slow. |
How Z1 is used in a workout:
|
If someone is
injured. Good when learning
and perfecting new skills or activities. Good for sedentary
individuals who are interested in losing fat. |
Benefits:
|
Stabilizes weight. Aids in lowering
blood pressure and cholesterol. 85% of calories
burned are fat. |
Activities:
|
Walking,
recreational volleyball, rec. softball, golf (with cart), horseshoes,
fishing, archery, bowling, sailing, leisurely cycling, recreation badminton. |
MY
ZONE 2 HR________
F.I.T. PRINCIPLE:
|
FREQUENCY |
INTENSITY |
TIME |
|
4-5 times a week |
60% - 70% of MHR |
30-40 minutes |
How it feels:
|
Pain free. Easy breathing. Comfortable. |
How Z2 is used in a workout:
|
Much like Zone 1. Can get same benefits
as zone 1 in a shorter period of time. |
Benefits:
|
Stabilizes weight. Beginning zone to
gain muscle, so training muscles to burn fat. Lowered blood
pressure and cholesterol. 85%
calories burned = fat. |
Activities:
|
Walking,
volleyball, social dance, table tennis, golf (no cart), hunting, swimming,
water-skiing, cycling canoeing. |
MY
ZONE 3 HR________
F.I.T. PRINCIPLE:
|
FREQUENCY |
INTENSITY |
TIME |
|
3-5 times a week |
70% - 80% of MHR |
15-30 minutes |
How it feels:
|
Still comfortable,
you break sweat. Feel some
discomforts of training, but not painful.
Breathing strong, you’ll feel exertion. |
How Z3 is used in a workout:
|
The transition zone
between 2 health zones (Z1 and Z2) and 2 fitness zones (Z4 and Z5. Still burns fat, but also builds
muscle. Used to build endurance so an
active person can perform for longer periods of time. |
Benefits:
|
Benefits both heart
and respiratory system. Will enhance
body’s ability to move oxygen to and carbon dioxide away from the muscle
being used. Fuel burned is 50%
carbohydrates and 50% fat. So, burns
fat and build muscle. Body still
using oxygen. |
Activities:
|
Basketball, soccer
skating, tennis, XC skiing, swimming, jogging, walking, aerobic exercise and
dance. Any long, slow and continuous
activity. |
MY
ZONE 4 HR________
F.I.T. PRINCIPLE:
|
FREQUENCY |
INTENSITY |
TIME |
|
1-2 times a week |
80% - 90% of MHR |
5-10 minutes |
How it feels:
|
You will experience
tired muscles, heavy breathing, and fatigue.
If you are out of condition, you will feel discomfort. The intensity is hard. |
How Z4 is used in a workout:
|
Train in this zone
to raise your anaerobic threshold.
Train to build muscle and get faster.
The training is anaerobic: no exchange between oxygen and carbon
dioxide in muscles. The longer you
train “at, about or around” this threshold the more you increase you lactate
tolerance, so you can train with ease longer. |
Benefits:
|
Increases body’s
ability to metabolize lactic acid, thus allowing your muscles to train harder
before crossing into the pain of lactate accumulation and oxygen debt… in
other words, the pain of working out.
Burn high calories. Only 15%
calories is fat 85% calories are sugar. |
Activities:
|
Weight lifting,
basketball, soccer, tennis, XC skiing, gymnastics, skating, running, step
aerobics. |
MY
ZONE 5 HR________
F.I.T. PRINCIPLE:
|
FREQUENCY |
INTENSITY |
TIME |
|
0-2 times a week |
90% - 100% of MHR |
2-4 minutes |
How it feels:
|
Extremely
difficult. You will feel like you
cannot breath fast enough and that the heart is working so hard that it wants
to jump out of your chest. You’ll
feel like you lose coordination. |
How Z5 is used in a workout:
|
Used by people
training for serious competition, and that are already extremely fit. Used in interval training, because this
intensity can’t be sustained for more then a few minutes. Training will be in two or three zones
when working in Zone 5. |
Benefits:
|
Burn the highest
total calories, but the lowest percentage of fat calories: 90% calories
burned = sugar, 10% calories burned = fat.
Benefits are improved speed,
strength and performance. |
Activities:
|
Racing, intervals,
stair climbing, sprinting, jumping rope for speed. Anything fast for short periods of time. |