to train the anaerobic glycolytic system, what percentage of maximal heart rate should be attained?

Understanding Center Rate Zones and Free energy Metabolism

By: Myzone

The MYZONE center rate tracking software gives us many valuable pieces of information about our workouts, right?! Information technology tin can be incredibly motivating and fun to push ourselves into the diverse zones (blue, green, yellowish, and red) and to meet how our practise intensity affects our heart rate. But what do the zones really mean, particularly in relation to our energy metabolism?

This mail will introduce some bones concepts of metabolic pathways as they chronicle to middle rate. Here we go!

There are 3 energy systems that produce the chemical free energy our bodies and then convert to mechanical energy (piece of work). No affair the energy arrangement, the goal is to produce the energy currency of all living organisms known as adenosine triphosphate (ATP).

The first arrangement, the Immediate or ATP-Phosphocreatine System , provides immediate energy due to the breakdown of a pocket-sized amount of stored ATP and phosphocreatine. When phosphocreatine is broken down, it produces some energy that can be used to produce more ATP. This system is anaerobic, meaning it occurs in the absence of oxygen. Information technology produces enough energy to sustain high-intensity exercise for about 10-30 seconds.

The next system is Anaerobic Glycolysis , which breaks down carbohydrates into ATP in the absence of oxygen. In this procedure, glucose in the bloodstream and glycogen (many glucose molecules linked together for storage inside our tissues) are broken down into ATP, water and lactate. Anaerobic glycolysis can ordinarily sustain us for moderate- to high-intensity activities of virtually thirty seconds to 3 minutes in duration.

The terminal arrangement is termed Aerobic Metabolism , as it requires oxygen to produce ATP. It involves a process called Aerobic Glycolysis (breaking down glucose and glycogen for energy) and Beta Oxidation (breaking down fatty acids for energy). Unless you're exercising right now, yous're probably using aerobic metabolism as your main metabolic pathway as you read this article! While information technology produces more ATP than its anaerobic counterparts, aerobic metabolism is slower due to its need for oxygen and the boosted chemical reactions involved. It is the chief energy organization used for low- to moderate-intensity activities lasting longer than virtually 3 minutes.

Information technology is important to recognize that each metabolic organization is ever working to some extent; one free energy organisation does not "plow off" when some other "turns on". The systems are called upon in different proportions depending on the elapsing and intensity of our do.

So how do the iii metabolic pathways chronicle to our MYZONE heart charge per unit zones? While it is not an verbal scientific discipline, we can mostly predict which free energy systems take the greatest contribution to our overall energy output in the various zones.

Blue Zone: This light-intensity zone of 60-69% of our maximal middle rate relies primarily on Aerobic Metabolism. Nosotros can remain in this zone for quite some fourth dimension (well beyond iii minutes), such as when nosotros become for a light walk, begin our warm up, or recover from a conditioning.

Light-green Zone: We usually enter this zone of 70-79% of our maximal heart rate when nosotros are performing moderate-intensity exercise and when nosotros recover from higher-intensity intervals. In general, we tin expect to be relying on Aerobic Metabolism on the lower end of this zone and on Anaerobic Glycolysis on the higher end.

Yellow Zone: At 80-89% of our maximal heart rate, we've definitely bumped up the intensity in the yellowish zone. For a person who is new to cardiorespiratory exercise, it might exist fairly piece of cake to touch into the yellow zone, but can exist quite difficult to remain in this zone for more than a infinitesimal or ii. As a full general rule, we are likely utilizing Anaerobic Glycolysis as our principal metabolic pathway.

Carmine Zone: Is it getting hot in hither? We know that when nosotros're pushing at 90-100% of our maximal middle rate, we're really going for information technology. This means we're doing loftier-intensity activity for a short menses of time, ordinarily anywhere from a few seconds to a minute. Here, we're relying primarily on Anaerobic Glycolysis and ATP-Phosphocreatine to give us the energy to keep moving forrard.

Below is another breakdown of what we can generally look. Note that the "Immediate" arrangement refers to the ATP-Phosphocreatine system, "Anaerobic" refers to Anaerobic Glycolysis, and "Aerobic" refers to Aerobic Metabolism.

Nosotros tin utilise this chart as a guideline for designing our workouts. Here's a general idea of how long we could piece of work in each zone at each intensity: if we were trying to push button ourselves upwardly to a near-maximal endeavor in the red zone, nosotros could plan on beingness in red for about 1-fifteen seconds and we would be at a very high intensity.

There are many factors that can touch the relationship between the 3 metabolic pathways and our MYZONE heart charge per unit zones, including training status. Stay tuned for more than data on those factors and how you tin use the various zones to your metabolic benefit.

For at present, look over the Action Reports of your previous workouts and meet which zones you're spending about of your time in. This should give you a general idea of which energy systems you are relying on the nigh.

We want to know how your training is going! Share your workouts by using the hashtags #myzone, #myzonemoves, and #effortrewarded when you post to Facebook, Instagram and Twitter. Keep moving forward!

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Source: https://www.myzone.org/blog/users/understanding-heart-rate-zones-and-energy-metabolism

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