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G J
NLS
ZONE
DESCRIPTION
Easy
1
War_noup
Cool-down
Challenging,
but comtbrtable
2
Steady
endurance
pace
Challenging,
and slightly
uncomfortable
3
Race pace
Borderline
out of breath
Breathless
4
Not maximum,
but winded
Can't
keep the pace for very long
As you get in better shape, the heart rate number you obtain for each zone wHUget higher and high-
er, which means your heart is abJe to handJe higher intensities.
Or you may find that your numbers
don't change, but you are abJe to stay in Zone 3 and Zone 4 Jonger than you used to.
Don't get too attached to any specific number or target heart rate. If you train properJy, you wiJJ notice
numbers that used to be difficuJt have now become easier. You wiJJaJso notice that if you are sick or
over-tired,
you may find that numbers that usuaJJy feeJ fairJy easy are one day much harder, and it is
a good sign to take a break. If you notice that numbers that are usuaJJy very chaJJenging are one day
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Listening to your body, and using your heart rate numbers (when avaiJabJe) wiJJenabJe you to keep
track of your intensity and see your progress as you train.
Beating
the
dropout
odds
The Surgeon
GeneraFs Report on PhysicaJ Activity and HeaJth summarizes
a few main points:
1. ReguJar physicaJ activity offers substantiaJ improvements
in heaJth and weJJ-being for a
majority of Americans.
2. If you exercise
reguJarJy, you'JJ reduce your risk of heart attack, cancer, diabetes,
high Mood
pressure, osteoporosis
and even the common
coJd.
3. ReguJar exercise,
regardJess of the intensity, can heJp you controJ stress, sJeep probJems
and depression.
The benefits of exercise and activity are AMAZING!
And yet, onJy 22 percent of Americans
engage in
exercise for 20 minutes a day. And even among individuaJs who begin exercise
programs,
the
dropout rate is about 50 percent.
fairJy e asy,then it isa good time to push yourseJf.
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