Endurance Energy Zone

Transcription

1 Endurance Energy Zone The Endurance Energy Zone (EEZ) is the heart and soul of any successful training program and an integral part of the five Energy Zones of the S p i n n i n g program. The EEZ builds an aerobic foundation, increases aerobic capacity and improves cycling economy (meaning your body has to expend less energy at any given intensity). Endurance training should make up the largest percentage of your total training time and is the foundation upon which you build your fitness and performance goals. Whether you are a world-class athlete, a Spinning class regular or a beginning exerciser, most of your workout time should be spent in the endurance zone. Endurance Energy Zone Parameters Heart Rate 65-75% of max heart rate R e s i s t a n c e Light to moderate C a d e n c e maintain RPM (perform a cadence check to determine leg speed) Fr e q u e n c y 60-70% of total training time (two workouts/week if you exercise three times a week and three workouts/week if you exercise five times a week) Benefits of Exercising in the Endurance Energy Zone Builds an aerobic base (foundation), which is critical for improving heart and lung capacity. Without a sufficient aerobic base, you'll lack the stamina necessary to exercise for long periods and boost intensity. Increases your aerobic capacity, which affects the body's ability to store and transport fuel (oxygen and nutrients) and produce energy. High aerobic capacity also allows for faster recovery between workouts. Improves fat metabolism by increasing enzyme activity in the working muscles. This boosts your ability to use fat as an energy source. As you become more proficient training in the EEZ, you burn more fat than you used to (which may be why you see your hips, thighs, arms and abdomens shrinking). Protects against heart attack and other cardiovascular diseases. The heart muscle increases in size as a result of proper endurance training and the volume of blood it pumps with each stroke increases. This blood flow goes to nourish your working muscles. You may notice your resting heart rate decreasing as much as 1 beat/min. each week during your first month of aerobic base building. This is solid proof that your heart doesn t have to work as hard to pump the same amount of blood that it did before you started endurance training. Improves oxygen consumption, which means your body utilizes more oxygen during maximal exercise. The more oxygen your body can take in and put to work, the more efficient you are. For more information about endurance exercise or how to train in any of the Spinning Energy Zones, talk to your Johnny G certified Spinning instructor, or log onto spinning.com. R e f e r e n c e s : Spinning Instructor Manual by Johnny G; In Fitness and In Health by Phil Maffetone; The Cyclist's Training Bible by Joe Fr i e l ; Periodization, Theory and Methodology of Tr a i n i n g by Tudor O. Bompa, Ph.D.; S e r i o u s Training For Endurance At h l e t e s by Rob Sleamaker and Ray Browning

2 Strength Energy Zone The Strength Energy Zone (SEZ) is a unique training experience and an integral part of the five Energy Zones ( r e c o v e r y, endurance, strength, interval and race day) that make up the S p i n n i n g p r o g r a m. This Energy Zone builds your muscular strength and endurance and cardiovascular s y s t e m. The SEZ trains the ligaments and tendons of the legs to handle high-intensity training and improves power and climbing ability. The guidelines that you will set for yourself in the SEZ class are: Heart Rate = Program your heart rate monitor for 75%-85% of max heart rate. R e s i s t a n c e = Constant resistance (moderate to heavy load) on the legs during the work portion of the class. You will be on a hill for the entire work portion of the SEZ class. C a d e n c e = Keep your revolutions per minute between (perform a cadence check to determine your leg s p e e d. ) Fr e q u e n c y = Depending on your goals, you must first build an aerobic base before you participate in an SEZ class. Performing an SEZ class too early in your training can lead to i n j u r y. Aim for no more than two strength classes per week to experience this Energy Zone. Characteristics and Benefits of the SEZ : The SEZ straddles the aerobic and anaerobic system in the body so you have options when you train in this Energy Zone. When riding in the lower half of the SEZ (75 % % ), you are still in your aerobic zone, developing your fat-burning system, strengthening your immune system and creating more energy producing sites in your muscles. When riding in the upper half of the SEZ (80%-85%) you are in your anaerobic zone, learning how to tolerate lactic acid and build the cardiovascular ability to handle a slightly uncomfortable pace for a long duration of time. You can use the entire zone of 75%-85% when riding in this class and acquire the mental and physical benefits of both aerobic and anaerobic training. From a mental training standpoint, the SEZ will help you understand how to relax and focus while working. Yo u will learn how to turn adversity (the hill or lactic acid build-up) into an opportunity (lactate tolerance or overcoming obstacles). Your psychological intensity will increase as you push through increased intensities and changes in workloads. As you overcome the challenge of climbing the hill, your self-confidence will increase. Recovery is critical after a SEZ class due to the constant resistance that y o u re applying and the muscular soreness that is created. We recommend you take hours between SEZ classes. The body needs time to adapt to the form of training stress that is applied to the muscles, just like training in the weight room. Just as you wouldn t train your biceps muscles every day, you wouldn t train your heart and leg muscles the same way every day. Please work with your Certified Johnny G Spinning Instructor to determine your training schedule and the Energy Zone classes that will help you reach your health and fitness goals.

3 Interval Energy Zone If you want to take your training and conditioning to the next level, the Interval Energy Zone is an excellent way to get there. The Interval Energy Zone (IEZ) is one of five Energy Zones: Recovery, Endurance, Strength, Interval and Race D a y. The Interval Energy Zone is integral to any training program that s designed to enhance performance or competition. But interval training abruptly increasing and decreasing the heart rate by manipulating the intensity of the activity can also be beneficial for those who are simply looking for a way to enhance fitness. Interval Energy Zone Parameters The guidelines that riders will follow in an IEZ class are: Heart Rate: There are three types of common intervals. Each one improves a specific energy system and relates to a certain heart rate range. Aerobic Intervals: performed at 50-80% of max heart rate (MHR ) Aerobic/Anaerobic Intervals: p e r- formed at 65-92% of MHR Anaerobic Intervals: Intensity is "all-out." No heart rate parameters are given because the duration of the interval is so short that the heart rate monitor cannot accurately reflect the actual work intensity. However, it s important to monitor the recovery portion of this intense interval by dropping your heart rate in two to five minutes. Work-to-Rest Ratios: Aerobic = 4-15 minutes of work effort followed by seconds of recove r y Aerobic/Anaerobic = 30 seconds to 10 minutes of work effort followed by an equal amount of recovery Anaerobic = 5-20 sec. of work followed by two to five minutes of recovery C a d e n c e : RPM in the flats and RPM in the hills Fr e q u e n c y : 5-10% of total training time should be spent in the IEZ (approx. once a week). R e m e m b e r, you should spend at least two months training in the Endurance EZ to build an effective aerobic base ( f o u n d a t i o n ). Aerobic base building is critical in developing improvements in the heart and lungs and also in developing the body s ability to store and transport fuel and produce energy. Neglect this foundation and you will lack stamina for the more intense training demands required during the IEZ. Characteristics and Benefits of the Interval Energy Zone Interval training can increase aerobic and anaerobic capacity. By repeatedly exposing active muscles to high-intensity exercise, you improve their resistance to fatigue. As a result, riders will be able to sustain a given exercise intensity for a longer period of time, increasing their endurance. Five different variables can be used to create an interval training session (intensity and time, number of sets and reps, duration of the recovery period, type of activity during recovery period and frequency of training per week). With so many possible combinations of these variables, the potential to vary your training is nearly unlimited. Interval training teaches the body to recover quickly after a challenging work bout. This is important to overall fitness because the primary stimulus for cardiovascular improvement occurs during the recovery phase of the interval. R e f e r e n c e s: P hysiology of Sport and Exercise Science, Wilmore and Costill; Triathlete s Training Bible, Joe Fr i e l ; Training for Sport and Ac t i v i t y, Wilmore and C o s t i l l ; S t r e n gth & Conditioning Journal, I n t e r v a l Training for the Fitness Pr o f e s s i o n a l, by Ja s o n R. Karp, M.S., August 2000

4 Race Day Energy Zone Race Day is your chance to test yourself, to put everything you v e learned through all those weeks of training on the table. Are you up for the challenge? The Race Day Energy Zone (RDEZ ) ( RD) is a celebration, an opportunity to apply the consistent training you v e been practicing in the studio to a peak performance effort. This means that you should take every measure to ensure that you are both physically and mentally ready for such a challenge when the day comes. The RDEZ is not to be taken lightly; it requires complete focus, dedication and undeniable desire. A Race Day ride can help you effectively measure and quantify your goal setting as it relates to your Spinning /cycling training plan. Race Day Energy Zone Parameters Heart Rate 80-92% of MHR Resistance Resistance can range from intense climbs to challenging flats. The key to remember is that the rider who pushes the biggest gear with an aggressive leg speed ( RPM) is the rider who will clock the fastest time. You will not clock the fastest time, burn the most calories, become stronger as an athlete or sculpt and define your leg muscles by using low resistance and turning the flywheel as fast as you can. The bottom line: resistance training first, speed later. Cadence RPM (perform a cadence check to determine leg speed) Frequency Race Day can be used as a monthly test to determine whether your training plan is making you more fit. It will allow you to have a better understanding of your HR potential and create a wider paradigm for training. Characteristics and Benefits of the Race Day Energy Zone Race Day training challenges your body to work at high heart rates, close to and above anaerobic threshold (AT). Anaerobic threshold (also known as lactate threshold) marks the point where lactate accumulates in the bloodstream faster than it can be removed. Purposely taking your body to this point and beyond forces it to adapt to greater concentrations of lactic acid, which will dramatically improve your AT. Race Day training improves neuromuscular coordination (brain-tomuscle pathways). Similar to a trail through a meadow, the more these pathways are used, the clearer the trail becomes. If the trail isn t used, grass grows over it and it s more difficult to follow, which impedes your progress. RDEZ sessions use these pathways at a high level, and as a result, the entire musculoskeletal system learns to move faster. These training sessions engage the muscle fibers and train them to go faster, to have more available energy and to recover more quickly after exhausting training. A race is not a place to work on weaknesses; however there is much to learn from each racing experience. Participation in each race day session will help you gauge your progress, realize your potential and highlight any weaknesses in your training plan. References: Spinning Instructor Manual by Johnny G; In Fitness and In Health by Phil Maffetone; The Cyclist s Training Bible by Joe Friel; Periodization: Theory and Methodology of Training; by Tudor O. Bompa, Ph.D.

5 Recovery Energy Zone The easy EZ is really one of the most difficult to master. Are you savvy enough to know when and how to use it? The Recovery Energy Zone (REZ) is a particularly important part of the S p i n n i n g program, especially now that enthusiasts are training harder and longer than ever before. T h e Spinning program is comprised of five Energy Zones: Recovery, Endurance, Strength, Interval and Race Day. Without the REZ, the big picture a balanced fitness program is incomp l e t e. The REZ helps restore muscles, ligaments, tendons and other parts of the body after strenuous exercise; it actually increases your work capacity and improves performance. Wi t h o u t sufficient recovery, it's impossible to make significant fitness gains. Neglecting the recovery component of training can result in lowered performance, illness and/or injury. Recovery Energy Zone Pa r a m e t e r s Heart Rate 50-65% of agepredicted maximum (MHR) R e s i s t a n c e Light C a d e n c e RPM. Do a cadence check to determine speed. Fr e q u e n c y Enthusiasts who take two to four Spinning classes per week don t need to incorporate recovery into their training program unless they have a great deal of stress in their lives. Participants taking five to seven Spinning classes per week should schedule one recovery class per week. Elite athletes who train twice a day need two or more days of recovery, depending on the time of year and intensity of training. Benefits of Exercising in the Recovery Energy Zone The Recovery Energy Zone increases the ability of muscular and cardiovascular systems to recover from high-intensity training sessions and is referred to as "active recovery," as opposed to passive recovery, which would include getting a massage, taking a warm bath or sitting on the couch with the remote. C e r t a i n l y, there's a time and place for both active and passive recovery both are important. However, active recovery has been proven to be more effective in removing excess lactic acid from the muscles compared to passive recovery. Riding the REZ increases circulation, particularly venous blood return to the heart, which aids in removing waste products and restoring oxygen-depleted areas. A hard training session (interval, race day and even strength) depletes blood glucose from your system and fatigues the central nervous system (CNS). Recovery training sessions will stimulate and promote blood circulation and bring nutrients to the CNS and other areas that most need it. It's not the high-intensity training sessions that make you stronger; it's the recovery process that gives your body time to process those training adaptations. Without the overload, your body is not stimulated to improve, and without rest, the body gets overstressed and becomes susceptible to illness and i n j u r y. F i n a l l y, the Recovery Energy Zone increases feelings of relaxation, balance and well-being and is considered an active form of meditation. Use that time to visualize positive images that will contribute to your success. R e f e r e n c e s Johnny G, Creator of the Spinning program In Fitness and In Health, by Dr. Phillip Maffetone, 1997 Serious Training for Endurance At h l e t e s, b y Rob Sleamaker and Ray Browning, 1996 Exercise and Sport Science, by William E. Garrett, Jr. and Donald T. Kirkendall, 2000 Periodization Theory and Methodology of Tr a i n i n g, by Tudor O. Bompa, Ph.D., 1999 The Cyclist's Training Bible, Joe Friel, 1996

6 SPINNING AND YOUR PREGNANCY Taking indoor cycling classes during your pregnancy is safe, as long as you follow certain precautions and your doctor's advice. By Dixie Douville, RN, BSN, CCRN In the absence of special circumstances, exercise during pregnancy presents minimal risks with proven benefits to both mother and baby. Most women can continue their regular, pre-pregnancy exercise program with a few modifications. It s also safe to begin a program after you have become pregnant. In either case, you should always check with your obstetrician or midwife first. The goal of exercising while pregnant is to stay fit or if you re just starting out to make positive lifestyle changes that will benefit you and your baby. Pregnancy is not the time to do intensive training, however. Moderation is key. The American College of Obstetrics and Gynecology has issued the following guidelines regarding exercise during pregnancy. Regular, moderate-intensity exercise sessions are best. Stretching, stationary cycling, swimming and walking are good choices. Other forms of exercise may be contraindicated or require modification. Do not exercise while lying on your back after the fourth month (e.g., no supine crunches) Five-minute warm-up and cooldown periods that include stretching are recommended, but do not stretch to the point of maximum resistance. Women with sedentary lifestyles prior to pregnancy should begin with short (20-30 minute) sessions and gradually increase the duration. Stop exercising if you become fatigued. Consult your doctor or midwife if you experience any unusual symptoms. Avoid excessive heat and humidity when you work out. SPINNING AS AN EXERCISE CHOICE In July 2000, the Spinning program was cited in a study by Herman Falsetti, M.D., a Spinning Advisory Board member, cardiologist and president of Health Corp. in Irvine, California, as an excellent form of exercise during pregnancy. His research cited the nonimpact aspect of indoor cycling as well as the ease of adjusting the Spinner bike and the ability of the participant to monitor their exertion (when wearing a heart rate monitor). The average 40-minute Spinning class fits the criteria for a safe exercise choice for many additional reasons as well. Raul Artal, M.D., chairman of the Obstetrics and Gynecology Dept. at St. Louis University, recommends limiting workout sessions to 45 minutes or less to avoid a drop in blood sugar, which is more dramatic in pregnancy. And finally, since an expanding belly causes a change in your center of gravity, your balance may be altered during pregnancy. Spinning does not require a large amount of balance unlike outdoor cycling, aerobics and step. SAFETY TIPS FOR SPINNING CLASS Modify your intensity. Most experts agree that mild to moderate intensity is best. According to Dr. Falsetti, Pregnant women should always wear heart rate monitors and keep their heart rate 20 beats below anaerobic threshold. [AT is approx. 85% of your max heart rate.] But you should also use a Rate of Perceived Exertion (RPE) chart to gauge whether a given heart rate still feels too hard. You may feel like you can push harder but in the interest of thermoregulation and safety, keep the intensity moderate and avoid high-intensity activities. Hydrate generously. A good rule of thumb is to drink enough water throughout the day to keep your urine clear to pale yellow. Drink frequently during class to help cool your body. Stay cool. When exercising indoors, good ventilation and light clothing will help your body dissipate heat and regulate your core temperature, which is naturally higher during pregnancy. Adjust bike set-up. As your body continues to change, you may need to raise the handle bars and make additional adjustments to the saddle in order to remain comfortable. Avoid out-of-the-saddle movements. As your abdomen gets bigger, your center of gravity moves forward, which can pitch you too far forward on the bike. Also, riding out of the saddle may put undue stress on the knees because of the increased weight and joint laxity associated with pregnancy. Take frequent postural breaks. Lower back discomfort is common during pregnancy. To relieve pressure caused by the forward flexed position on the bike, occasionally sit up tall in the saddle with your arms down by your sides (pedal slowly). To conclude, regular Spinning class participation while expecting presents minimal risks while enhancing both you and your baby's physiological and psychological well being. Enjoy and be safe. For more information about the Spinning program, apparel or accessories, go to spinning.com SPIN spinning.com