Aerobic Zone
By Chad Tackett
The third zone, the Aerobic Zone, requires that you train
at 70-80% of your max HR. This is the preferred zone if you are training
for an endurance event. In this zone, your functional capacity will
greatly improve and you can expect to increase the number and size of
blood vessels, increase vital capacity and respiratory rate and achieve
increases in pulmonary ventilation, as well as increases in arterial
venous oxygen. Moreover, stroke volume (amount of blood pumped per heart
beat) will increase, and your resting heart rate will decrease. What
does all this mean? It means that your cardiovascular and respiratory
system will improve and you will increase the size and strength of your
heart. In this zone, 50% of calories burned are from carbohydrates,
50% are from fat and less than 1% is from protein. And, because there
is an increase in intensity, there is also an increase in the total
number of calories burned.
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