ZONES
Zone 1: Healthy Heart Zone
Zone 2: Temperate Zone
Zone 3: Aerobic Zone
Zone 4: Anaerobic Threshold Zone
Zone 5: Redline Zone
_______ Fuels burned: 60% carbs, 35% fat, 5% protein
_______ Maintain high blood flow to fat cells for transport
_______ Limited time in zone; always a two zone workout
_______ Train your fat cells to increase the rate of fat release
_______ 70% of all calories from fat as the fuel
_______ Shift in fuel ratio utilization towards carbs
_______ Easiest, comfortable
_______ Transition zone from two health zones to fitness to two performance zones
_______ Benefits: improved VO2, and higher lactate tolerance ability (OBLA)
_______ Functional capacity enhanced; increase in the number and size of blood vessels
_______ Controversial name: Comfort Zone, Cruise Zone, Fat Burning Zone
_______ Benefits: healthy heart plus gain muscle mass and lose fat mass
_______ Metabolize fatty acids and still spare carbs
______-Fuels Burned: 25% Carbs, 70% Fat, 5% protein
______ Training your fat mobilization; get the fat out of the cell
______ Benefits: body fat, blood pressure, cholesterol, muscle mass, risk for degenerative diseases
______ capacity, respiratory rate, max pulmonary ventilation, pulmonary diffusion, increase in difference in arterial-venous oxygen.
_______ Painful, injury zone
_______ Criticized: total calories, sweating, VO2
_______ High total calories, high carbs as source of calories
_______ Fuels Burned: 10% Carbohydrates, 85% Fat, 5% Protein
_______ Fat burns in oxygen and not in high lactic acid concentrations
_______ Training your muscles to burn fat; increase in mitochondria
_______ Still feels comfortable, you break sweat, no burn
_______ Fuels burned: 90% carbs, 5% fat, 5% protein
_______ Safety, weight stabilized
_______ Exercise Law of Diminishing Returns
_______ Interval Training
_______ Also called a "Lactate Tolerance Zone"
_______ Highest total calories and lowest percentage of fat calories
_______ At-About-Around AT HR training principles
_______ Fuels burned: 80% Carbs, 15% fat, 5% protein
_______ Endorphins
_______ increased vital
_______ Training your fat transportation; get the fat to the muscle