If you are a high endurance athlete doing marathons or triathlons, you need to read the book, "SERIOUS training for endurance athletes," by Rob Sleamaker and Ray Browning. It is a wonderful book about periodization training. Periodization training is a cyclical system designed to assist a person's ability to train at higher heart rate for a longer period of time when training for a high endurance event.
When I do periodization training with my athletes, I have used much of their information in designing a periodization plan. I have created my own type of periodization plan and user-friendly documentation system from beginners to seasoned athletes. Again, I use much of their information to create a customized plan that is safe, re-produceable, user-friendly, and effective. Go to the downloads section of my website and click on the periodization training links to see the spreadsheets on what a marathon or triathlon periodization plan looks like!
It is important to remember different heart rate zones have different purposes no matter if you are training for an event or just want to increase your aerobic abilities. Heart rate zone training is very motivating! You know what the heart rate zone is as well as how long you need to be in each heart rate zone every workout!
For example, your lowest heart rate zone will help the body burn more fat over a longer period of time, will enable to the body to enhance the ability to transport more blood to more parts of the body, take away more waste products, and help the person move more efficiently. We spend at least 50% of our total time exercising in this zone, therefore; each workout should include 50% of this intensity.
There are several other benefits elicited when training in the lowest zone, but you can read about it in their book or call me.
My next blog will focus on the other heart rate zones and the effects these zones have on the body and setting a minimum number of minutes weekly. Also, we will look at diagramming your workout schedule for the week!
When I do periodization training with my athletes, I have used much of their information in designing a periodization plan. I have created my own type of periodization plan and user-friendly documentation system from beginners to seasoned athletes. Again, I use much of their information to create a customized plan that is safe, re-produceable, user-friendly, and effective. Go to the downloads section of my website and click on the periodization training links to see the spreadsheets on what a marathon or triathlon periodization plan looks like!
It is important to remember different heart rate zones have different purposes no matter if you are training for an event or just want to increase your aerobic abilities. Heart rate zone training is very motivating! You know what the heart rate zone is as well as how long you need to be in each heart rate zone every workout!
For example, your lowest heart rate zone will help the body burn more fat over a longer period of time, will enable to the body to enhance the ability to transport more blood to more parts of the body, take away more waste products, and help the person move more efficiently. We spend at least 50% of our total time exercising in this zone, therefore; each workout should include 50% of this intensity.
There are several other benefits elicited when training in the lowest zone, but you can read about it in their book or call me.
My next blog will focus on the other heart rate zones and the effects these zones have on the body and setting a minimum number of minutes weekly. Also, we will look at diagramming your workout schedule for the week!
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