Zony pulsu. Treningi w zonach pulsu (trening cardio).1 zdjęć

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There are two methods:
\n\n- The first method involves using a formula that calculates the maximum pulse based on age:
\n\n“220 – your age = maximum pulse”
\n\nIf you are 40 years old, your maximum pulse would be 180 beats per minute...

- The second method is more accurate and takes into account individual differences. It involves undergoing a medical test to determine your maximum pulse. This test is usually conducted using a bicycle ergometer or by performing continuous exercises for several minutes and requires considerable effort. It must always be performed under a doctor’s supervision. Once your maximum pulse has been determined, you can decide in which pulse zone to train. There are five pulse zones, with each subsequent zone differing from the previous one by 10% of the maximum pulse. Training in each zone has its own characteristics and benefits:

Zona zdrowia serca

The first zone is called the “zone of heart health.” It falls within the range of 50–60% of your maximum pulse. Workouts in this zone are the most comfortable and easy to perform. This zone is particularly suitable for those who have just started exercising or have a low level of physical fitness. Although some believe that workouts in this zone do not burn enough calories or are not intense enough to improve cardiovascular and respiratory health, research has shown that they can reduce body fat, lower blood pressure, and decrease cholesterol levels. Training in this zone also reduces the risk of degenerative diseases and is gentle on the body.

\n\nDuring workouts in this zone, 10% of calories are burned from carbohydrates, 5% from proteins, and a full 85% from fats.

Zona fitness

\n\nThe next zone is called the “fitness zone.” It ranges from 60–70% of your maximum pulse. In this zone, again, 85% of calories are burned from fats, 10% from carbohydrates, and 5% from proteins. Studies have shown that workouts in this zone help mobilize fat and transport it to the muscles.

\n\nHowever, the benefits of training in this zone go beyond just increasing calorie burning. By exercising at 50–60% of your maximum pulse intensity, you burn more calories overall and further improve the health of your cardiovascular and respiratory systems. The higher intensity of these workouts leads to greater calorie expenditure.

Zona aerobowa

\n\nThe third zone is the aerobic zone, where workouts are conducted at 70–80% of your maximum pulse. This is the ideal zone for improving endurance. During workouts in this zone, the body’s functional capabilities significantly improve—the number and size of blood vessels increase, as does the lung capacity and breathing volume. Lung ventilation becomes more efficient, and the oxygen difference between arteries and veins increases. Moreover, the stroke volume (the amount of blood pumped by the left ventricle per contraction) increases, while the resting pulse decreases.

\n\nThis means that the function of your cardiovascular and respiratory systems is enhanced, and the size and strength of your heart also improve. During workouts in this zone, 50% of calories are burned from carbohydrates, 50% from fats, and less than 1% from proteins. Since the intensity of the workouts is higher, more calories are burned overall.

Zona anaerobowa

\n\nThe next zone is called the “anaerobic zone.” It ranges from 80–90% of your maximum pulse. Training in this zone improves your maximal oxygen consumption—meaning you use more oxygen during workouts—and as a result, it benefits your cardiovascular and respiratory systems significantly. Your tolerance to lactic acid also increases, making you more endurance-oriented.

\n\nBecause the intensity of workouts in this zone is higher than in the previous three zones, more calories are burned. Here, 85% of calories come from carbohydrates, 15% from fats, and less than 1% from proteins.

Zona czerwonej linii

\n\nThe final zone is called the “zone of the red line.” It ranges from 90–100% of your maximum pulse. During workouts in this zone, the highest amount of calories are burned, and fats account for the smallest percentage compared to other zones. Specifically, 90% of calories come from carbohydrates, only 10% from fats, and less than 1% from proteins.

\n\nThe intensity of workouts in this zone is so high that not everyone is able to endure even a 20-minute session, let alone the first 5 minutes. You can only train in this zone if you are in very good physical shape and under a doctor’s supervision. People often use this zone in interval training—for example, exercising for three minutes in the aerobic zone, then for one minute in the zone of the red line, and repeating this pattern.

\n\nIn this way, you can distribute your workouts throughout different stages of your training program, depending on your specific goals.