Anaerobic training for athletes

Experienced athletes who have been training regularly for a long time can work in this zone. But even for them, such a regime should be short-term.


Maximum zone

The pulse in the maximum zone varies from 90% to 100% of the maximum heart rate, i.e. is about 175-185 beats per minute. This mode is characterized by:


Developing the best performance;
The body works at the limit of its capabilities with the use of existing reserves and buffer substances;
Maximum efficiency of blood vessels, heart and respiratory system;
Rapid accumulation of lactic acid in the blood.

Athletes train in the maximum zone in preparation for competitions. For people who exercise as a way to lose weight, improve their well-being and health, such loads are not only unnecessary, but also dangerous.


How to determine your heart rate zone?

Knowing what the heart rate norm is for a particular training regimen, it is easy to create a physical activity program that will best meet your goals. You can monitor your heart rate using simple measurement methods: put your fingers to the place where the artery walls are located close to the skin. There are several such arteries:


Sleepy;
Radiation;
Temporal;
Inguinal.

A more convenient option is to use a heart rate monitor. This is a special device that accurately measures heart rate and allows you to not be distracted from training. Among such devices, there are models for fitness, running, cycling and multisport.


Effective and safe training

Measuring your pulse and comparing the data with the indicators in special tables helps you determine your pulse zone and create a training plan based on your goals. This method also allows you to understand how effectively you train, whether you are creating a risk to your health, and to identify dangerous deviations in the work of the heart in time.

Aerobic zone

In the aerobic zone or the strength endurance zone, the pulse increases to 80% of the maximum level, i.e. on average to 165-175 beats per minute. Work in this zone:


Stimulates the development of small capillaries in the muscles, which allows for more efficient delivery of oxygen to muscle tissue;
Promotes increased lung capacity;
Improves the condition of the respiratory system;
Provides an increase in the size of the heart and its strength;
Increases the efficiency of blood circulation.

Getting into this pulse zone indicates the effectiveness of the training, but there is an important nuance here. Work at this pulse level should be short-term, unless you are a professional athlete.


Anaerobic zone

The anaerobic zone is characterized by a pulse of about 90% of the maximum heart rate, i.e. an average of 165-175 beats per minute. The peculiarity of such training is the receipt of energy due to carbohydrates. This means that fats are almost not consumed. During work in this range:


Develops maximum athletic performance;
Muscle fatigue occurs quickly due to lactic acid;
Increases maximum oxygen consumption;
Endurance increases.