Exercise Zones

TheYouExerciseZone

Exercise zones are usefull for optimizing your training. You can use it for adjusting your effort to your goal. Take a look at the description below to find your optimal effort level.

Maximum effort:

You should only work out in this zone if you are a professional athlete, and it is best used in interval training.

Hardcore training:

This zone consists of hardcore training, and the goal is to reach new goals for your maximal effort. It’s aim is to strengthen your body and give it more endurance. Training in this zone should not be exercised more often then once a week. This zone is ideal for interval training, where it is used briefly between short periods of easy training. This is an effective way to get the pulse up for a short period. You will burn mostly carbohydrates in this zone.

Cardio training / Endurance:

In this zone the training will still be hard, but you should be able to stay in this zone for 20-30 minutes. This will improve your ability to train at a higher intensity, and for a longer period. You should not exercise more then twice a week in this zone. You will burn fat and carbohydrates in this zone.

Fitness/ Fat burn:

In the fitness/fat burn zone you will experience comfortable training. You will be able to have a conversation while training on this level. The goal is to strengthen your stamina. This zone is also the best zone for burning fat.

Warm up:

This zone should only be used for warm up, and for loosening up after the training. In this zone training is very easy, and you need to increase the pace for burning serious amounts of fat and carbohydrates. When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate.