Training within pulse rate ranges

Even 20–30 years ago, both athletes and physically active individuals, to check the intensity of exercises, determined heart rate by placing fingers on the neck arteries and counting the number of beats in 15 seconds using a second hand. They then multiplied the obtained results by 4 to ascertain the post-exercise heart rate. Nowadays, the application of electronic devices for continuous heart rate monitoring during exertion is common. Special watches, chest straps, and touch-sensitive sensors for measuring heart rate integrated into fitness equipment such as treadmills, stationary bikes, etc., are used for accurate determination of heartbeat rate.

The heart rhythm surveillance device not only allows for reading but also programming workouts. By presenting the relevant heart rate range data on the display, the device can serve as your personal trainer, enabling control over workout intensity. To achieve this, however, basic information about your responses to exertion is required.

The game with the pulsometer commences with ascertaining the level of the body's transition to oxygen-free work. What is this level? It is the intensity level of effort, the state of the body when running, cycling, swimming, or any other form of movement becomes challenging to sustain. It is also the limit at which the body transitions from work utilizing oxygen metabolism to work in an oxygen-free manner. This level is defined by the range of heart rate. Effort sustained at this level is characterized by the intensification of energy production processes with inadequate oxygen participation. The body resorts to energy reserves that it can generate at the moment when it cannot keep up with the intake and metabolism of oxygen. The reason for this is the increase in the intensity of effort.

During anaerobic exercise, several accompanying processes occur, including an increase in lactate levels in the blood serum. The analysis of the concentration of this compound in the blood is used to determine thresholds in anaerobic processes. This is an invasive method, as it requires taking a blood sample from a training person. Besides this method, there are also non-invasive methods for evaluating thresholds in anaerobic processes, including various tests, races, maximal and progressive field efforts. The latter involve performing exercises with planned intensity and monitoring the body's responses to these efforts. Based on these observations, thresholds in anaerobic processes can be determined. The Conconi test is an example and a model for progressive tests. As the intensity of effort increases, various changes occur, some of which are visible to the naked eye. Careful observation of the body during training can indicate where the stairs begin, i.e., where the threshold in anaerobic processes lies.

The determination of the oxygen conversion threshold allows the identification of further heart rate zones where the effort provides specific benefits. For this purpose, you can use available tables. The oxygen conversion threshold is a narrow range of 4 heartbeats. The other zones have a wider range, even up to a dozen heartbeats per minute. Cardiac zones tables are created based on measurements of lactic acid concentration and other parameters that characterize the maximum limits in a given range. We can determine zones below and above the oxygen conversion threshold, with fewer zones above the threshold than below.

The lowest strain zone is the range in which the effort provokes even the slightest adjustment changes. It's hard to consider the low pulse range as being several points higher than the strain in which we operate on a daily basis. The lowest zone is also strain, even though its strength is very low or low. We utilize strain of this intensity to recover from really intense training sessions. We accelerate the recovery process of the body. The strain in this zone is also the first part of warming up or the last part of the training that has a cooling effect. The strain or training in the active convalescence zone does not burden the muscles too much, but rather ensures a better blood supply to the muscles. This allows the tissues to be oxygenated, supplied with nutrients, and remove metabolic products caused by intense training.

Another zone can also be referred to as the oxygen threshold or the moderate oxygen effort zone. The effort in this zone achieves a significant level of oxygen metabolism activity. The amount of air that we inhale and exhale rapidly increases, but it still remains an oxygen effort. Training in this zone helps prepare for long-term efforts lasting several or even several hours. This is possible due to an increase in the ability to use fat for energy production. Fats are an energy source that we have in abundance in the body and have a higher caloric value than carbohydrates or proteins. Therefore, the body chooses the most appropriate strategy for covering energy expenditures during long but not intense efforts.

The speed zone is an area of intense oxygen exertion. If exertion at the oxygen threshold level resulted in quick breathing, then in this area of exertion, it is no longer a minor irregularity that often requires a decrease in the level of exertion intensity. Training at the oxygen threshold level occurs in a continuous manner and does not require breaks. Covering the speed zone requires gradual adaptation to longer continuous effort or the use of interval breaks, i.e., alternating between intense and regenerative work. Training in the speed zone requires a longer recovery time than training at the oxygen threshold level. It allows for a much greater mobilization of fast-twitch type IIA fibers, which undergo changes that make them more similar to slow-twitch fibers that promote endurance efforts of longer duration.

The zone just below the lactate threshold is defined by the subcutaneous effort, directly below the transition point of the oxygen wende. These are the final heart rate ranges in which the functional balance of the organism can be achieved. The body adapts to the pending work, meets its energy demands, supplies and absorbs oxygen. There is no oxygen deficit. The lactic acid concentration in the blood does not rise, despite the production already being substantial. The body effectively handles its elimination. Training in this zone improves muscular strength endurance. It is a tolerance training for the body on accumulating lactic acid, preparing it for even more intense efforts. Similar to the previous zone - the training is based on continuous and interval methods.

Exercise at the threshold of anaerobic conversion involves the accumulation of lactic acid in the muscles, the fluids surrounding them, and in the blood. The body can no longer remove it quickly enough. As a result, there is a progressive acidification of the body, which leads to the refusal to continue exertion. In such a situation, the recovery time after exertion is longer than after previous exertions. Different athletes exhibit different tolerance to the accumulated lactic acid and the resulting effects of intense anaerobic metabolism work. Some are able to continue exertion in this zone for up to an hour. However, it should be emphasized that this is truly the maximum time in which such intensity of exertion can be maintained. It is not only a matter of will, but primarily the result of progressive changes in the body that do not allow the continuation of exertion. Exercise at the threshold of anaerobic conversion and above it does not allow for the execution of too large a volume of training in the microcycle. It requires regenerative training units and rest. Their amount increases especially in the period closer to competitions, when the intensity of training plays a greater role than the volume.

If one believes that reaching the O2 threshold signifies an end to the supply and absorption of oxygen to the body, one is mistaken. Reaching this threshold means increasing and dominating O2 metabolism. The body's absorption of oxygen in the effort above the threshold increases until it reaches the maximum oxygen absorption. This was considered for some time as the main indicator of the body's endurance capabilities. The magnitude of the maximum oxygen absorption develops only up to the point where the body reaches maturity. After that, the feature stabilizes and does not improve, even with the most strenuous training. The range of improvement of the maximum oxygen absorption in the period when it is still possible to do so is determined by genetics. Also, the possible range of this improvement reaches only 20–30%. One must be born with this feature. Much more important in the diagnosis of training is how much percentage of the maximum oxygen absorption a sportsman can activate in the effort zone on the threshold of anaerobic transformations. This feature is subject to training and to a greater extent determines success in endurance sports than the maximum oxygen absorption itself. The best athletes in the world tolerate efforts at even 95% of the maximum oxygen absorption and it is still a threshold effort for them. Others use only 50–60% of this possibility, even if they have a higher maximum oxygen absorption, they lose.

Above the Oxygen Efficiency Zone, you can designate a zone of oxygen-independent capacity. In both zones, the sole training method is interval training. These are repeated efforts of maximum or submaximum intensity alternating with regenerative efforts. Continuous efforts have no reason to exist due to the excessive oxidation of the organism and the practical impossibility of repeating the effort. The extent of such training would be very small, and the effect would not be in line with that of the runway. In training in the oxygen-independent capacity zone, the goal is to utilize oxygen-independent and phosphocreatine sources of energy. Optimizing their use by the body. Therefore, the efforts are short, lasting up to 20 seconds, but maximum. A series of such efforts with short and longer breaks between series is carried out to allow for regeneration. Efforts that last too long and too short breaks between series will lead to increasing fatigue. As a result, the energy source will be bypassed, which will not be in line with the goal of training in this zone. Long breaks between individual efforts will improve the mechanism of the phosphocreatine energy system, but under conditions of a non-increasing lactic acid grade. It will be useful in many competitions, but less so in endurance sports. Training in this zone prepares for those moments during prolonged effort when maximum efficiency must be squeezed out, such as for a sprint, escape from rivals, victory at the fleeting premium or finish line.

Based on the established range of the anaerobic threshold, the subsequent zones can be separated from the appropriately prepared diagrams. For runners whose range of the lactate threshold is 183–186 heartbeats per minute, the other zones will look as follows: active regeneration: below 156; oxygen threshold: 156–166; velocity: 167–175; lactate subthreshold: 176–182; oxygen capacity: 187–194; anaerobic capacity: above 195.

For example, the same oxygen conversion threshold for the cyclist will result in slightly different values for the remaining zones. Active recovery: below 152; Oxygen conversion threshold: 152-163; Tempo: 164-171; Milk sub-thresholds: 172-182; Oxygen capacity: 187-193; Oxygen efficiency: above 194. Where does the discrepancy come from? Effort is not equivalent to effort. The same heart rate range indicating the oxygen conversion threshold does not occur in both cases when running and cycling. Different muscles are engaged, the body position is different, hence the body's response must also be different. If the conversion threshold for the same person during running is at 183 beats per minute, this threshold will be reached during cycling at a heart rate of 7 beats per minute lower, i.e., 176. During swimming, the oxygen conversion threshold will be reached at a heart rate of 7 beats per minute lower, i.e., 169. These differences lead to the determination of heart rate zones not being as mathematically consistent, which is positive as the human body cannot be easily categorized.

The determination of the anaerobic threshold occurs under special conditions that are difficult to reproduce during training. There are various degrees of physical fatigue and the condition under the influence of training. These include: varying weather conditions, body temperature, humidity, time of day, well-being, emotions, different nutrition, and hydration. All these factors can influence the anaerobic threshold, making it challenging to accurately determine the training load in a specific effort range. However, there are solutions that can help resolve this issue.

The first way – consider these factors that may have influenced your heart rate outcomes -- note them down diligently in your workout log just as you record the burdens and the achieved heart rate -- this way, you can start understanding the impact of accompanying factors on your heart rate ranges during exertion and be able to better identify the burden in the specific area.

The second method involves elaborating on the first one, which requires determining the effort ranges based on criteria other than just the pulsometer readings. You can assign the training load zones a descriptive form according to the Borg scale, which distinguishes imperceptible, extremely light, very light, light, quite heavy, heavy, very heavy, extremely heavy, and maximal effort. You can also use the expanded version of this scale, which assigns visible respiratory system responses to exertion, such as calm breathing that enables singing and speaking in full sentences, difficulty speaking, heavy breathing, deep and strong breathing, shortness of breath, very severe shortness of breath, panting. Record these indicators in additional columns beside the training zones. In this way, you will acquire the necessary knowledge and be able to accurately determine the load level.

Here's another method to tackle the challenge of identifying effort in a certain area -- restrict the number of those areas -- it could be the number of 3-4 areas -- for instance, in the oxygen, mixed (both oxygen and non-oxygen), and non-oxygen area -- though you might not be more precise, it will boost the accuracy of correctly determining the effect of a specific training stimulus on your body.