How much do you know about the training load in the sports area?

The exercise zone is very effective on the basis of heart rate training. Training is divided into 5 sports areas based on your percentage of your maximum heart rate. Based on these sports areas, you can easily select and monitor training intensity, following training programs designed according to the sports area.

Cycling sports area comparison table:

The training intensity in the exercise heart rate zone 1 is very low. In the recovery phase it is not rest, but training is accelerated through training in the district.

Endurance training at mid-speed in the exercise heart rate zone 2 is critical to the training program of each cyclist. Long-distance cycling in the exercise heart rate zone 2 will speed up metabolism, help to save glycogen for higher intensity training, and use fat as the main source of energy.

In the exercise heart rate zone 3, the aerobic capacity is enhanced mainly by aerobic cycling. Training can include long intervals such as uphill intervals or high pace intervals.

Cycling training in exercise heart rate zones 4 and 5 refers to up to 12 minutes of anaerobic interval cycling training. The shorter the interval, the higher the intensity. It is important to perform adequate recovery between interval movements.

A midfielder is a good target for cycling in a specific exercise heart rate zone, but you don't have to keep your heart rate at the same point. Training intensity, recovery level, environment and other factors all have an impact on the heart rate response. Therefore, it is very important to pay attention to the subjective feeling of fatigue and adjust the training plan accordingly.

The supplementary content is as follows:

1. 60% to 70% of the maximum heart rate. This stage mainly involves endurance training. The intensity of training is small and the time can be longer.

2. From 71% to 75% of the maximum heart rate, endurance training at this stage has an appropriate speed and the duration lasts up to 2 hours. At this time, it will feel much harder than simple long-term endurance training.

3. 76% to 80% of maximum heart rate, which is a safe and effective strength training area

4. 81% to 90% of the maximum heart rate. This is an area that is prepared for hard competition. The power is improved the most, but the danger is also increased.

5. 91% to 100% of maximum heart rate, which is the peak of training and the area that the game will (should) enter

In addition, 55% to 65% of the maximum heart rate is a healthy area for training. In this interval of training, the heart is under sufficient load to improve and stabilize the function of the immune system, and, in this interval, the most important is to burn first. It is the fat inside the body. During this period of long, low-intensity training, fat is the main source of energy. At 65% to 85% of the maximum heart rate, fat consumption becomes lower, and sugar is consumed more. Therefore, long-term intense exercise is not easy to lose weight, but this stage is a very good one for improving all aspects of athletic ability and achieving a good competitive state.