Zone 3 Training
Zone 3 training typically refers to a specific heart rate zone used in cardiovascular exercise training. It’s generally considered to be a moderate intensity effort, where your heart rate is elevated to about 70-80% of your maximum heart rate.
To determine your maximum heart rate, subtract your age from 220. For example, if you are 30 years old, your maximum heart rate would be 190 beats per minute (220-30). To calculate your target heart rate range for Zone 3 training, you would take 70-80% of your maximum heart rate.
For example, if your maximum heart rate is 190 beats per minute, your target heart rate range for Zone 3 training would be between 133-152 beats per minute (70-80% of 190).
What are the benefits of training in Zone 3?
- Improved cardiovascular endurance: Training in Zone 3 helps improve your aerobic capacity, which means your heart and lungs become more efficient at delivering oxygen to your muscles. This can help you exercise for longer periods of time and reduce fatigue.
- Increased calorie burn: It can help you burn more calories than lower intensity exercise. This can be especially beneficial if weight loss is one of your goals.
- Enhanced fat burning: Zone 3 training can help improve your body’s ability to burn fat as fuel. This is because exercising in this zone requires your body to use a combination of fat and carbohydrates for energy.
- Increased lactate threshold: Your lactate threshold is the point at which your body starts to produce lactic acid faster than it can be cleared. Training in this zone can help increase your lactate threshold, which means you can exercise at a higher intensity for longer periods of time before feeling fatigued.
- Improved overall fitness: By incorporating it into your overall fitness routine, you can improve your overall fitness level, which can help with daily activities and reduce your risk of certain diseases.
It’s important to note that the benefits of Zone 3 training will vary depending on your individual fitness level and goals, as well as how often and consistently you train in this zone.
How often should you train in zone 3?
The frequency of Zone 3 training will depend on your individual fitness level, goals, and overall training plan. It’s important to start slowly and gradually increase the frequency and duration of your workouts over time.
As a general guideline, you could aim to include 2-3 Zone 3 workouts per week, with each session lasting 20-60 minutes. You can also incorporate other types of exercise, such as strength training and high-intensity interval training (HIIT), into your overall training plan.
It’s important to listen to your body and not push yourself too hard too quickly, as this can increase the risk of injury or burnout. Contact me if you need a training plan that is tailored to your individual needs and goals!