Strength and Endurance - you can be a pro too

Basics of training

Training is practices you employ on consistent basis to improve your capability. Training leads to increased neural muscular adaptability of your body. Training methodologies might differ however the base training where we increase the power without injury is based on heart rate model. The goal for this blog is to give good understanding on training zones, how to focus on heart rate based training and which zone you should train most to get the best outcome

Training Zones

There are 7 training zones that you should be aware off. 
  • Zone -1 : Easy/Warm-up
  • Zone -2 : Aerobic
  • Zone -3 : Tempo
  • Zone - 4: Sub-Threshold
  • Zone - 5A : Super-Threshold
  • Zone - 5B : Aerobic Max
  • Zone - 5C : Anaerobic

Zone - 1

Zone-1 is called recovery zone. Most of endurance athletes will call this as Easy/Warm-up zone. Ideal heart rate for this zone is 0-136 bpm. Typical reference is having a casual/mild brisk walk in a flat track/road will put you in this zone. This is the zone where the muscle stress factor is very less. In a scale of 1-10 intensity, this zone refers to 1 to 3 intensity based on your fitness. You should be able to do this for longer hours with normal fitness.

Zone - 2

Zone-2 is called Aerobic zone. Ideal heart rate for this zone is 136-148 bpm. This is also called fat loss zone where your body will try to use fat as fuel rather than burning glycogen or stored carbohydrates. Typical reference is having a very brisk walk or slow jog in a flat track/road will put you in this zone. This is the zone where the muscle stress factor is mild. In a scale of 1-10 intensity, this zone refers to 4 through 6. You should be able to do for few hours with normal fitness.

Zone - 3

Zone-3 is called Tempo mode. Ideal heart rate for this zone is 149-156 bpm. Typical reference is having a cycling or nice pace jog in a flat track/road will put you in this zone. This is the zone where the muscle stress factor is high. In a scale of 1-10 intensity, this zone refers to 6 or 7 intensity. You should be able to do for less than 1-2 hours if fit. In this zone , you can strike a  conversation but not long one :)

Zone - 4

Zone-4 is called Threshold mode. Ideal heart rate for this zone is 157-167 bpm. Typical reference is having a high intensity workout or sprinting in a cycle will put you in this zone. This is the zone where the muscle stress factor is very high. In a scale of 1-10 intensity, this zone refers to 8.  You should be able to do less than 1 hour if fit.

Zone - 5

Zone-5 is called Anaerobic mode. Most of normal people cannot sustain this zone as the intensity factor is abnormal. Ideal heart rate for this zone is 167 to 255 bpm. Typical reference is doing active 5k or 10k run or marathon for hours. This is the zone where the muscle stress factor is super high. In a scale of 1-10 intensity, this zone refers to 8 and above. Normal fitness person can hold this for few minutes and more fit athletes can hold for 1 hour max. 

Factors to consider in training

Now that you have high level understanding of heart rate based zones, let's see how to go about in choosing a training plan that will improve your strength and endurance. Our ideal goal should have a mix of training zones to burn calories as fat and also tap into glycogen/carbs storage for extended caloric burn. Training your neuromuscular bus to adapt to different situations will lead to improved metabolism and consistent results.

Beginner

If you are beginner, you first need to do a quick FTP test. FTP - Functional Threshold Power. This is nothing but, we are assuming that you have no strength and see how your body reacts to full intensity workload. You can do by making a tempo effort - active jogging or cycling for 20 minutes. Measure your heart rate using any wrist based sports tracker(Garmin, Fitbit, Apple/Samsung Watches). If your heart rate is very high (Zone 4 or above) then you need to a base training with low intensity to start. If your heart rate is in Zone 2 or 3 then you need to do base training with mild intensity. In either case, as a beginner most of us fall in category 1 where your heart rate will stay high as body is not trained to the load. Pick 3 days a week(Alternate days) and do 20 minute workout with heart rate in Zone 1 or 2. This should be carried out for atleast for 6-8 weeks until your body is above to have low heart rate for same intensity. 

Intermediate

Assuming you have been able to consistently do 3 times a week base training for 2 months then you can switch to advanced base training where you start with same intensity but increase the duration of the training from 20 minutes to 60 minutes or more. Repeat this 3 times a week for next 2 months. Most people will stay in this zone for many months as we tend to get excited and either overdo or underdo because at this stage, your body would have lost few pounds and you might get a feeling that you are fit :). It is completely normal to get excited but beauty remains in making consistent effort. Perform a FTP test as described in Beginner section. See how your heart rate reacts. If you see a progress where you can do same level of intensity with less heart rate, then your body is ready to take on next challenge of more intensity. Remember endurance is not build in a day or weeks. It is months and years of training. I encourage everyone to spend atleast 6 to 8 months repeating this intermediate training. Your goal is to have 3 sessions of hour or more medium intensity activity. It can be walking/jogging/cycling, elliptical etc.  

How to a become a pro

I am sure you are already feeling motivated and want to conquer your fitness goals. Hang on, everyone can be a pro if you do proper base training with beginner and intermediate training regime state above. What takes one to a pro level is commitment, consistency and training plan to suite your need. Typical pro training plan is mix of high intensity short interval workout and low intensity prolonged workout. Along with this mix, adding weight based training to increase muscle mass is going to make you stronger. Endurance along with strength will make you a pro. 

  • 1 X 20 minutes HIIT workout(Burpees, Squats, Deadlifts, High Knees, Skipping)
  • 2x 30 minutes weight lifting(Full, lower and upper body(Alternate))
  • 2X 60 minutes low intensity long workout(Jogging/Cycling)
  • 1x 180 minutes moderate intensity workout(Hiking/Cycling)
  • 1 day recovery[No workout]

I know it is easy said that done but remember Rome was not built in one day. If you are reading this blog, you are already taking your first step towards becoming a pro :)

"River cuts through the rock not because of its power, but because of its persistence"


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