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47ENGLISH
When your heart beats at 60-70% of your HR
max
(HR
max
%
),
you are in the Light Intensity Zone. Whether you have just
started working out or you exercise fairly regularly, much of
your workout will be in this zone. Fat is the body’s main source
of energy at this level of intensity; therefore this zone is also
good for weight control. This intensity still feels fairly easy for
most people and provides, for example, the following
benefits:
• Helps in weight control
• Improves endurance
• Improves cardiovascular (aerobic) fitness
Push on to 70-80% of your HR
max
, and you are in the
Moderate Intensity Zone. This is especially good for people
who are exercising regularly. For most people, this is often
the fastest pace they can maintain and still remain
comfortable and free of pain. Exercising in this zone is
particularly effective for improving cardiovascular fitness.
If you are out of shape, your muscles will use carbohydrates
for fuel when you are exercising in this zone. As you get fitter,
your body starts using a higher and higher percentage of
fat for fuel, thus preserving its limited stores of muscle
carbohydrate. Exercising in the moderate intensity zone
results in some additional benefits:
• Improves cardiovascular fitness
• Improves endurance
• Helps in weight control
• Accustoms your body to exercising at a faster pace
• Helps to increase the speed you can maintain without
building up lactic acid (your anaerobic threshold)
At 80-90% of your HR
max
, you have moved into the Hard
Intensity Zone. Exercise in the hard intensity zone definitely
feels "hard". You will find yourself breathing heavily, having
tired muscles and feeling fatigued. This intensity is
recommended occasionally for fit people. Exercising in this
zone is intensive, so it provides some unique benefits.
• Increases muscles’ tolerance to lactic acid
• Improves hard, short effort ability
When you exercise in the right intensity zones, it guarantees
your enjoyment in your favourite sports. Alternate between
intensity zones to improve your fitness and get variation in
your exercise. Remember that the lower the intensity the
longer you can comfortably exercise in it. Exercise in higher
intensity for shorter periods.
Note: Polar target heart rate intensity definition is modified from
international exercise science authorities' recommendations in which
light intensity can reach lower than 60% of HR
max
.