Debbie Potts Coaching

Test and not guess what your training zones are for you with Coach Debbie Potts

Today Coach Debbie Potts talks about TESTING and not GUESSING how to train by getting a PNOE Metabolic Test with an assessment to create a personalized fueling and training program for the unique you.  Contact me to come to North San Diego to get your PNOE Metabolic Testing package here PNOE Packages

“Cardio training can further be categorized into base-long, base-medium, moderate, and heavy continuous, based on the %HRmax intensity of the exercise.

  • Base-long cardio training or zone 2 (65%-75% HRmax) may last 120-240 minutes and can improve movement economy and fat-burning efficiency. It can also secondarily enhance the speed at VT1 and lower the heart rate at submaximal intensities over time.
  • Base-medium cardio training between zone 2 and zone 3 (70%-79% HRmax) may last 60-120 minutes and can significantly improve the speed at VT1 and lower the heart rate at submaximal intensities over time. It can also secondarily enhance movement economy and fat-burning efficiency.
  • Moderate cardio training or zone 3 cardio training (80%-85% HRmax) may last 40-60 minutes and will chiefly improve the speed at VT2. It can also secondarily enhance movement economy, fat-burning efficiency, and speed at VT1.
  • Heavy continuous cardio training or zone 4 cardio training (85%-90% HRmax) may last 20-40 minutes and can significantly improve the speed at VT2 and VO2max.

Cardio training is the simplest form of exercise and can be used by anyone, irrespective of their fitness level and medical history. Deconditioned people and/or those with cardiorespiratory limitations should start at lower cardio training intensities (base-long and base-medium) and progressively move to more intense cardio training workouts. However, it should be noted that all categories of cardio training may be useful for different training goals that a subject may have. Therefore, they can coexist in a cardio training program.”

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