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The cardio training phase is assigned to the aerobic or anaerobic training range
depending on the energy consumption. These areas are defined as follows:
Aerobic training area
In this zone you improve your cardiovascular system and burn fat.
Despite the slight exertion with increased heart rate, deeper breathing, getting
warm and light sweating, you do not feel very exerted, however, breathing is
not significantly accelerated so that you could still have a good conversation
with someone without getting out of breath, and you feel that you could
sustain this exertion for a longer time without getting exhausted. It is like
walking uphill at a leisurely pace.
The muscles and heart work more intensively and can obtain the majority
of their energy requirements from aerobic energy production using oxygen.
Anaerobic energy production is activated to a small amount, but only to the
extent that all the lactic acid produced can be broken down again at the same
time. You should do the majority of your training in this aerobic training zone.
If you continue to increase the load, then at some point you will reach a limit
where oxygen-based energy production is no longer able to increase energy
production, so anaerobic energy production has to join in to a greater extent.
You are now entering the anaerobic training zone.
Anaerobic training area
In this zone you improve your performance and speed.
Once you increase your training again in this phase, the physical activity
becomes much more strenuous because of the rising lactate level, you start to
sweat more, your breathing speeds up, and after more or less time, depending
on the training condition, the muscles get tired, you feel exhausted overall and
can no longer continue at this level.
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