In conducting research into the determination of fitness levels i found that resting heart rate does not necessarily determine ones fitness level. There are many factors that could influence and alter ones resting heart rate. These factors include lack of sleep, stress, illness, genes etc. The resting heart rate is more of a guidance which gives one a basic idea of ones fitness. In order to understand the full concept of fitness we must also take the maximum heart rate into account. Maximum heart rate is the maximum amount of times the heart can beat when one is exercising at optimum levels. This value is important as it shows how efficiently the heart is pumping blood around the body when it is most needed.
Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone, subtle physiological effects take place to enhance your fitness. These training zones include the aerobic zone (60%-70%) the Anaerobic zone (80%-90%) and the Red line zone (90%-100%).
The Aerobic Zone
Training in this zone enhances your cardiovascular system. The bodys ability to transfer oxygen and carbon dioxide away from the heart and musles is developed and strengthened. Training in this zone will make you become fitter and stronger which will improve your aerobatic capacity.
The Anaerobic Zone
Training in this zone will develop your lactic acid system. In this zone, your individual aerobic threshold is formed; this is sometimes referred to as the point of deflection. At these heart rates, the amount of fat being utilized as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by- products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is called the anaerobic threshold. Through correct and responsible training one can delay the Anaerobic threshold by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the Anaerobic threshold higher.
The Red line zone
Training in this zone will only be possible for short periods of time. It helps to develop speed by fast twitching muscle fibres. Only people of high fitness levels can effectively train in this zone.
After analysing my fitness log book it is clear that the reason for my significant improvement in stamina was due to the fitness in my football practises in which I was training at 80-90% intensity. The prime reason for improvement is due to consistency in my training that allowed me to develop a greater aerobic capacity.
My resting heart rate did not alter change much but it varied from day to day which is perfectly normal. In order for me to establish a better idea of my improvement in fitness I took my maximum heart rates but this proved difficult at times as it was quite a mission to get an accurate reading in the middle of a training session.
The prime fitness requirements for football are strength in the legs in order to be able to kick the ball hard. Muscular is needed so that one can last in a 90 minute game. Flexibility is needed because you need to be able to run and change direction quickly. I feel that throughout this investigation I was definitely able to improve my fitness level and it gave me insight to how important it is to maintain a healthy body. I learnt alot about the technical aspects of fitness such as the link between resting and maximum heart rates and the effects of latric acid. I am also grateful to have been able to learn about the heart rate training zones and how important it is to consider these zones are when one is exercising.
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