Aerobic Base Training – The Most Important Exercise You’re Missing?
Pushing weight is fun! Then there is interval training – pushing and resting, again and again, feels great. Once you get into the groove of pushing your body, it makes you smile with the joyful physicality of it.
Then there is aerobic training. You know that aerobic stuff is right for you, but it can be so dull! But, it makes you fitter, healthier, and happier.
You need LSD. That’s not what you’re thinking; it means long slow distance training. This training will increase mitochondrial mass, mitochondrial enzymes that produce energy, and capillary bed density. All this equals more energy, endurance, and stamina.
More Energy, More Health
Do this right, and you can double your mitochondrial mass! This aerobic exercise promotes beta-oxidation of fatty acids in mitochondria for production of energy. This response decreases dependency on sugars/carbs for energy. It, also, helps to lower cortisol – a stress hormone – and lead to improved sleep with better repair and regeneration of your body – more energy, better skin and muscle tone, clearer thinking.
How To Train Your Aerobic Base
So, how to train your aerobic base? There are a lot of formulas out there, but the simplest and most effective is the Maffetone Method, promoted by Phil Maffetone, DC.
Here’s the protocol – train at the heart rate that equals 180 minus your age.
If you take medication or are recovering from surgery, illness, or injury, subtract an extra 10.
If your health isn’t robust or you haven’t been training, subtract 5.
If you’ve regularly training for two years or more and are progressing, add 5.
How To Measure Your Results
How do you know your aerobic base is growing? You’ll feel awesome, and your other training will go better. You will be able to do more work at your aerobic base training rate.
For instance, someone 50 will train at a heart rate of 130 beats per minute. For example, rowing a Concept II rower for 5,000 meters initially takes 24 minutes at that heart rate, but after two months takes 22 minutes – more work done at the same heart rate equals greater aerobic base.
Another way to measure aerobic base is by pace, a faster pace over time at the same heart rate translates to a higher aerobic base. Walking, hiking, rowing, treadmill, and biking are usually more ideal for this training.
Enjoy this time aerobic base training. It will immediately help as active recovery, and over time you won’t want to go without this training once you see how fit it helps you become.
For full article with references go to drforce.com/aerobic-base