Red Zone

How to calculate your heart rate training zones (2nd part)
Please check 1st part of this article here
1) Let's say that walking at a moderate pace will burn 300 cal/hour.
If 60% of that calories come from fat, we have 180 cal burnt from fat.
Now if you run briskly, you burn - let's say- about 700 cal/hour.
It's logical to assume that at this level of intensity the percentage of the calories burnt from fat is around 40% of the total.
So you have burnt by running briskly 700 x 40% = 280cal from fat.
Compare the numbers:
Walking: 180 cal burnt from fat
Running: 280 cal burnt from fat.
You get the picture!
Compare also:
Walking: total caloric expenditure = 300 cal/hour
Running: total caloric expenditure = 700 cal/hour.
It's more than obvious that training at low intensities will lead to a low caloric expenditure.
This fact is not necessarily bad!
If you are new to the town,
or if you have specific health problems,
or if you are quite old,
or if you are obese,
this is the right training regime for you!!
But if you are fit and strong, you will lose valuable time by training like this. The results will be minimal and disappointment may conquer you.
You have to challenge yourself by training in your aerobic and anaerobic zones (Please check next article).
The meaning of the heart rate training zones
A) Recovery zone or easy zone (60% - 70% of MHR).
This zone is used from serious fitness enthusiasts during recovery days and between intense workouts.
Training in this zone is actually an active recovery. You Can lose fat while recovering. Permanently training at lower intensities is like you are losing your time.
B) Aerobic or Endurance zone
Use this zone to develop your cardiovascular system and aerobic capacity. The big volume of your aerobic training - unless you are a professional athlete - should be within this zone.
C) Anaerobic zone (80% - 90% MHR)
Somewhere in here you will find your anaerobic threshold (or lactate threshold).
A.T. is the point where the production rate of lactate is greater than its removal rate.
Lactate will begin to accumulate in blood and muscles and cause fatigue.
So this zone can be divided in two sub-zones.
In the first subzone training can be just below A.T.
In the second subzone the A.T. should be challenged. It is advisable to challenge your anaerobic threshold once a week for at least five consecutive minutes.
D) Speed zone or red line zone
This is a zone in which one can train only for short periods. This zone is used for H.I.I.T. (High Intensity Interval Training) or sprinting.
If you are quite fit, it's highly beneficial to have one H.I.I.T. activity/per week.
Choose your heart rate training zones wisely and you will reap the maximum benefits from your aerobic training.
Chris Strogilis
Civ. Eng. - MBA -
http://totalfitness-christos.blogspot.com
About the Author
Civil engineer with postgraduate studies in MBA and Marketing
Are the college CB or S allowed to play press within 5 yards when defending in their red-zone?
As far as I know, college rules do not allow to play press within 5 yard, so is it different in the red-zone?
There is no such rule in NCAA football. Defenders can play press all they want. What they cannot do is continue to block an eligible receiver downfield once it is obvious that receiver is not blocking for a runner. Typically the things that make this obvious are:
1) Receiver tries to avoid contact.
2) Receiver makes a cut to run a route.
3) Receiver starts to pass the defender.
You may be confusing the rule with the NFL rule which allows contact within 5 yards of the line of scrimmage, but not beyond, so long as the passer is in the pocket.
beatmania IIDX - RED ZONE
![]() |
![]() Jagwire RZ COMP-FORMULA THE ONE,R1, MEGA REDZONE DRY BRAKE PAD US $16.54
|
![]() Super Stroke Pressure Zone Golf Grip - Black/Red US $5.75
|
![]() Copa Zone Cushion Socks US $9.99
|
![]() Copa Zone Cushion Socks US $9.99
|
![]() Scooter Zone Pro Comp Fakie Brake Red For Razor Ultra Pro US $10.00
|
![]() Brunswick T-Zone Basic 1 Ball Bowling Bag.......Red/Black US $15.95
|
![]() MTM K-Zone Shooting Rest (Red) NEW NIB US $54.95
|
![]() Red Zone Junior Golf Club Tube Set, Size 0, Left Handed US $49.99
|
![]() Body Zone Bikini String Tie Side Scrunch Bottom OneSz RED Brazilian Bikini US $12.99
|
![]() Spinervals DVD Fitness Series 3.0 - Enter the Red Zone US $24.99
|
![]() Brunswick ATTACK ZONE Red & Blue Bowling Ball 16 LBS US $29.95
|
![]() NEW THE ZONE BOYS GYMNASTIC SHORTS ALL SIZES & COLOURS US $18.95
|
![]() USA Red White Blue Disc Golf Fly Zone Decal Sticker Frisbee US $3.99
|
![]() AME Zone BMX Freestyle grips NEW Red A'ME US $9.40
|
| Powered by phpBay Pro |


US $19.76




























































































































































