Enhancing Fitness: Training Intensities
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Why is the training intensity important?
Performer can get most out of training - simple steps to ensure performer training at correct intensity
What are heart rate training zones?
Aerobic activities can use HR training zones to gauge how hard you’re working, you work at % of maximum HR Calculated by subtracting your age from 220 Depending on training intensity required, lower/higher % of maximum HR can be used Low intensity: 30-49% Moderate intensity: 50-69% High intensity: 70-85% Death: 86-100%
What is the Karvonen method?
More appropriate formula for calculating performers HR training zone Takes into account individual levels of fitness Calculate this by subtracting resting HR from max HR For training to be effective, train between 60-75%, approx 150-171 bpm
What is the Borg Scale?
Method of determining exercise intensity Perceived exertion used widely to ascertain how hard athlete working & centred around athlete’s physical feelings & sensations, arriving from muscle fatigue, sweating response, HR & respiratory responses Main advantage is quick & easy to report & doesn’t require equipment 15-point Borg Scale most widely used Distance runner training for 40 minutes at moderate level should target 12-14 at scale