There are five concentrations (zones) of heart rate conditioning:
Fat Burning 50-60% of max
Defined:
This zone focuses the trainee on burning fat calories. This workout, in order to be efficient, needs to extend a minimum of 45 min (in the zone, not including warm-up) on up. The longer in the Fat Burning zone the more calories burnt. The longer time is necessary because the body burns glycogen during a shorter or more intense period. Fat Burning also allows the Jedi to maintain a longer sustained effort than the quick burn. We will also call this zone, LSD (Long Steady Distance), which usually depicts the type of effort needed to achieve the goal.
Suggested Exercise:
Walking
Jogging (slowly)
Bike Riding (cruising)
Stair Master (slow mode)
2. Healthy Heart 60-70% of max
Defined:
This level will strengthen your heart and give it an opportunity to work at the optimum level. This zone works your heart hard enough for it to get stronger and ready for a pain-free, moderate pace. Working in this zone consists of equal amounts of time at your low-level (60%) and high level (70%).
Suggested Exercise:
Bike Riding
Running
Swimming
Heavy Bag
Jump Rope
Weights (Circuit training only here)
Stair master
3. Aerobic 70-80% of max
Defined:
With the title this zone works your heart but also enhance the harmony of the breath too! This level focuses on increasing your endurance. When training at this level you will increase your aerobic power. An example of this zone is running a mile in ten minutes; and after a few weeks you should run the same mile in less time. Time in this zone will start short and increase as your level of fitness increases
Suggested Exercises:
Swimming
Running
Stair Master (with a weighted vest)
Jump rope
Bike Riding (mostly hill climbs)
4. Anaerobic 80-90% of max
Defined:
This level is when you switch from aerobic to anaerobic training. You will be trianing at or near your anaerobic threshold. The primary benefit is to increase the body’s ability to metabolize lactic acid, allowing you to train harder before crossing into the pain of lactate accumulation and oxygen debt. This is a “hard” workout, usually followed by sore muscles, heavy breathing and fatigue. The result more and harder workloads, over a longer period with a lower heart rate.
Suggested Exercise:
*Really the same as the above mention be sustained for a longer period. My favorite is a six-mile run with hills.
5. Red Line max
Defined:
Pure and simple, intervals! This workout begins with a great warm up, and then an all out sustained effort, until heart rate drops from the zone (90-100%). A brief rest allowing the heart to recover (70-80%) and then heading to the MAX! The workout ends when you can no longer hit the 90% zone, you are spent. I did these once a week when I was racing bikes, and I only did them between the middle of the season to the end, and that was it. I have not implemented them into my regular program for 8 years; I only touch this zone briefly before a big climb. Usually 3 weeks before I depart. Use this zone as you wish. If done properly they’ll enhance any competitor. But recovery (post workout) will be a must!
Suggested Exercise:
What ever you fancy!
I learned to train via heart rate 14 years ago. The ideas and philosophy presented comes from Sally Edwards. Her book, “The Heart Rate Monitor Book,” will be used as a reference to this aspect of the program. Training by time and distance are obsolete nowadays; but they are an excellent measuring stick. To train yourself you’ll need to work the most important part of your body, the heart. By doing so you’ll learn to slow your heart rate down, a vital element of a Jedi when exerting themselves. The heart is the most important muscle in the body. Hence if you have had a heart problem, of any kind, in your life seek medical advice before you begin the fitness program.
*Assignment
To create and maintain a “Training Diary.” This diary should include the following:
Resting Heart Rate (Right when you wake up, is the best time to take this measurement)
Max Rate (done while exercising)
Workout minutes
Food intake
Resting times (sleeping)
Notes on changes in the body
Workout performed.
I use my training journal to measure my performance and see, under which conditions, how my body best performs. Try to experiment with different “zones.”
Be well!
Peace and Namaste