Laboratory research shows that heart rate, oxygen absorption and energy consumption increase as a linear combination of each other during training. The harder you work, the more energy you consume. In order to improve your shape, you need to place a load with a certain minimum intensity onto your body. Below is a list of such intensity levels.

 

 

Low intensity fitness training  (heart rate zone 1)

1.       50-65% of maximum heart rate frequency

2.       Calm and comfortable speed

3.       Low level of lactic acid accumulation

4.       You are able to go on for a long time before becoming exhausted 

 

 

Moderate intensity fitness training (heart rate zone 2)

1.       65-75% of maximum heart rate frequency

2.       Moderate speed – you are working effectively

3.       You are able to go on for quite a long time before becoming exhausted

 

 

High intensity fitness training (heart rate zone 3)

1.       75-85% of maximum heart rate frequency

2.       High speed – out of breath but not under pressure, you need to concentrate to keep going

3.       Lactic acid accumulation: a smarting pain in the muscles but not enough to make you stop

4.       You are able to go on for 1-1½ hours working constantly before becoming exhausted, depending on your shape

 

 

Maximum intensity fitness training (heart rate zone 4)

1.       85-100% of maximum heart rate frequency

2.       Maximum speed – you are gasping for breath and somebody needs to force you to keep going

3.       Large accumulations of lactic acid and painful muscles impeding your work

4.       Short, intense intervals (15 sec – 2 min)

5.       You are only able to go on for a short period of time working constantly before becoming exhausted