Any single sport athlete, be a runner, cyclist or swimmer, would very much look forward to any training program highlighting both speed and endurance.
The cardiovascular system of any athlete must be eligible to reach both the aerobic and anaerobic ability for withstanding long racing periods as well as performing efficiently. High heart rate oriented training, generally known as intervals is quite common in both running and cycling as heart rate monitors are convenient to wear in pools also.
Here are some effective ways to ensure best possible conditioning for heart during the workouts.
As the target heart rate for both the aerobic and anaerobic zone is dependent on the maximum heart rate of an exerciser, it is essential to measure the maximum heart rate at the first place. Subtracting the age of the exerciser from 220 will provide the maximum heart of that exerciser.
It is always more helpful to figure out the maximum heart rate for each of the sports by monitoring the heart rate at maximum effort. Doing this needs to put the best effort ever.
Using a heart rate zone calculator is the best way to learn about the heart rate zones for any exerciser. For a woman of 35 who is following the already mentioned formula (220-the age of the exerciser) the exercising level would be aerobic if her heartbeat is 130-148 per minute.
According to the same formula she will reach her anaerobic zone if her heartbeat is 167-185 per minute which is 90%-100% of the maximum heart rate. So the anaerobic threshold of the woman is between these two levels that means between 148 and 167 heartbeats per minute or 80%-90% of her maximum heart rate.
In reaping the maximum results in intervals, the exercisers should complete minimum 70% of their training in their aerobic zones and in this regard, a heart rate monitor is the best tool in monitoring the static condition of heart rate.
Many athletes may find it disturbingly slow. But founding a proper base for any training is essentially significant, as it is the quality of the base that ultimately creates the main difference.
Now as soon as the exercisers are prepared for adding intervals, they need to put yet more effort until they reach their aerobic zone heart rates. It is convenient to begin with short intervals, for instance repeating pulses in 30 seconds to 1 minute might also prove beneficiary. Trying to bring down the heart rate again to the aerobic zone by slowing the pace among intervals is highly recommended.
The exercisers need to raise the repetition numbers as well as the interval lengths. Generally the athletes are suggested to exercise for at least 5 minutes and 10 minutes in running and cycling respectively in their anaerobic zones. Boosting up anaerobic capacity depends on exercising in the anaerobic threshold zone and building up lactate tolerance requires exercising in the anaerobic zone.