Some of this is a repeat from the other. I was just trying to be more descriptive of the physical benefits.
Zone 1: Steady State Training: Warm up, Cool Down and Recovery Day workout zone. Increases blood flow to muscles which helps remove Toxins and bring Oxygen and nutrients for repair.
Zone 2: Steady State Training: Improves and Maintains endurance ability. Improves ability to use Fat for Fuel. Type IIa muscle fibers have some aerobic function increase.
Zone 3: Steady State Training & Intervals: Boosting Muscular Endurance working towards being able to maintain a relatively high intensity for a long time. Type IIa muscle fibers are maximally challenged in this zone, pushing them to become more slow twitch endurance fibers (rather than power).
Zone 4: Steady State Training & Intervals: Improves Muscular Endurance, Significantly improves performance for events which are 1 to 3 hours in duration.
Zone 5a: Steady State Training & Interval: Similar to Zone 4 with the addition of building tolerance to acidosis. Longer recovery needed compared to Zone 4.
Zone 5b: Interval: Improves anaerobic endurance (VO2 Max) or volume of blood moved per beat. Also improves the body's ability to tolerate and remove acid from the muscles.
Zone 5c: Interval: Develops Muscle power under maximum acidosis. For Short Sprinting Events
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