Training Zones

Training once a week is not going to be enough to improve your fitness levels. Training involves an understanding of how to train and this is why I have included the information below. Don’t just go jogging……..follow the scientific principles behind the training and you will see improvements in time.

Football requires aerobic and anaerobic endurance. Training should stress both systems. How do you know you are training at the right intensity?

Follow Karvonen’s Principle.

Formula : Training % x (220 – your age – Resting Heart rate ) + Resting Heart Rate

I have worked out the following for you.

To improve your aerobic system you need to train at between 60-80% for at least 20 minutes x three sessions a week. For most this will mean running or cycling.

To improve your anaerobic system you need to work at 85% for periods of 10 seconds – 1min. Several repetitions or intervals of work followed by rest.

Whilst you are running you can check the intensity of your work by measuring your pulse rate in your neck.

Count your pulse over a period of 10 seconds. Multiply it by six it to get your Heart rate per minute. If you are not within the 60-80% training heart rate zone you have to work harder which probably means running faster.

  If you go out jogging…..vary the intensity of your jog. Intersperse 50% intensity with 60% for a few minutes, 70% for a few minutes, 80-85% sprints every now and then.

FOLLOW THE TRAINING PRINCIPLES!!!!!!