Developing Energy Pathways:  Aerobic Energy System

The last energy system I’m going to discuss is the Aerobic Energy System.  When physical activity lasts longer than 2 minutes, the body begins to utilize the aerobic energy system.  This energy system consumes proteins, fats, and carbohydrate (glycogen) in order to make ATP. Development of an aerobic energy system must include various training intensities that improve the aerobic zone or target heart rate zone, which is listed as a percentage (60%- 80%) of maximum heart rate.  Energy efficient/recovery zone intensity is between 60%- 70%.  Training inside this zone improves general endurance and aerobic power.  The aerobic zone is 70- 80%, which helps advance the cardiovascular system.

Use the following as a guide for determining your intensity level:

Novice or low fitness level: 50% to 60%

Intermediate or average fitness level: 60% to 70%

Advanced or high fitness level: 75% to 80%

How to figure out your Aerobic Zone:

The easiest way to estimate your target heart rate is to use the maximal heart rate formula. Keep in mind, this formula does not take into consideration fitness level, medical conditions, or environmental factors that might affect your heart rate. Calculate your Max Heart Rate: (MHR = 220-age)

Target Heart Rate:  MHR x intensity level (from above) = THR

Example: 

220 - 32 years= 188 MHR (the fastest your heart can beat)

188 x .60= 112.8 beats per minute for intermediate fitness level

 Next blog will explain the break down of the Aerobic Energy System.