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Correct Method for Building an aerobic Base
- Thread starter Kickflip89
- Start date
wow. Isn't that the kind of HR most people have while they are sleeping?
Lance Armstrong's heart rate is in that range because his heart has become so efficient from his training.
Well I could be off on what it was. My training has been ALOT more relaxed in the off season, and it was 47 when I just did it. I did sometimes get light headed when standing up real fast or jumping out of bed etc., but no side effects that I would consider negative.
Where did you find this workout? and are you talking 9/10 of an all out balls to the wall sprint as if your life depended on it? I don't know what your training for, but I can't see how this would help you.
I've got an awesome workout that I got from a prior female Ironman world champion. It can be adapted for most shorter distance endurance events, as in less than a half marathon. It goes like this: go to a track and run one lap 10 seconds faster than the average of your goal, then the next lap at 10 seconds slower than the average of your goal ( for instance if you goal is to run 6 minute miles you do you first lap in 1:20 and the next lap in 1:40, theres no break in between). You do this for half of your goal distance, so if you are trying to run a 5k you go for 6 laps. Then you walk for 4 minutes and then do it again, and you've reached your distance. This is a real ball buster workout though, and you need to set your goals realistically. You can modify them as you get faster.
47 for an RHR is better. Side effects sound normal for what I assume is your athletic condition....however, medical advice over the internet can be about as useless as teats on a male pig.
Do a google on 'bradycardia' and decide for yourself if you should seek medical attention.
This is a HIIT workout. By running balls to the wall for short distances and recovering in between, your cardiovascular system is stressed constantly over the entire period of the workout even though you only perform short bursts of energy. This actually increases VO2max as well as if you had performed MUCH more running/whatever at lower intensity.
This way, you can do these types of intervals for 15 minutes and get a workout that may be as effective as running slowly for 30 or 45 minutes. These numbers are just guesses, but variety is the key to progression when it comes to fitness. So at worst, implementing this workout with some longer, slower workouts will definitely help your cardiovascular efficiency.
All is relative.....wrt the timing of these short bursts of energy and the longer, slower runs. Your cardiovascular system is stressed (and therfore forced to improve effeciency any time your HR is elevated to within the THR for periods of 20+ minutes. The type of stress applied (pressure related or volume related) will dictate the type of performance which is improved.
Pressure related stress = short bursts, as well as most strength training.
Volume related stress = longer events.
Either way, the more effecient your CV system becomes, the more work you will have to do in order to stay in that zone.
thull
Well-Known Member
some more thoughts for ya... longer slower runs will gradually increase the efficiency with which your body uses oxygen. Speed workouts will increase the strength of your muscles and the amount of oxygen your body can carry (VO2 max).
For a 1.5 mile distance, I'd do repeats from 200s (1/8 mile) to 800s (1/2 mile) to build strength and speed on workout days. Do them hard but consistently. Additionally, do a mile at race pace once a week to get accustomed to the exertion (followed by 4X200s hard w/ full rest - total speed workout distance should be same as race distance).
come PRT day, you should be able to hold that race pace all the way through, if not break it.
For a 1.5 mile distance, I'd do repeats from 200s (1/8 mile) to 800s (1/2 mile) to build strength and speed on workout days. Do them hard but consistently. Additionally, do a mile at race pace once a week to get accustomed to the exertion (followed by 4X200s hard w/ full rest - total speed workout distance should be same as race distance).
come PRT day, you should be able to hold that race pace all the way through, if not break it.
MasterBates
Well-Known Member
Doc, while we are on the subject of Heart Rates, I have a question:
The eliptical machines and bikes here on base have heart monitors. It has a "Fat Burning Zone" below what the "Cardio Zone" is. The lower zone of the Cardio corresponds with the forumula earler in the thread.
Is there a negative effect on fat/weight loss by going too high on your heart rate?
Also, on the "hills" I often go 164-170 bpm. The machine beeps like mad and puts it's monitor into "ABOVE ZONE" mode and flashes. Feel fine, but is there a problem with this, it feels the same as if I am running on a hill or sprinting.
The eliptical machines and bikes here on base have heart monitors. It has a "Fat Burning Zone" below what the "Cardio Zone" is. The lower zone of the Cardio corresponds with the forumula earler in the thread.
Is there a negative effect on fat/weight loss by going too high on your heart rate?
Also, on the "hills" I often go 164-170 bpm. The machine beeps like mad and puts it's monitor into "ABOVE ZONE" mode and flashes. Feel fine, but is there a problem with this, it feels the same as if I am running on a hill or sprinting.
Nope, no negative effect.
WRT the higher heart rate, no problem there either....unless you have a bad ticker.
FWIW, I used to get on it and get my HR up to 190 or so for a brief period. I have this thing about pushing myself a bit further. I also wanted to test my theory that an old SOB like me could do it without popping a gasket.
WRT the higher heart rate, no problem there either....unless you have a bad ticker.
FWIW, I used to get on it and get my HR up to 190 or so for a brief period. I have this thing about pushing myself a bit further. I also wanted to test my theory that an old SOB like me could do it without popping a gasket.
MasterBates
Well-Known Member
Wow, nothing like self-experimentation doc!
You SURE you are not a mad scientist?
You SURE you are not a mad scientist?
@ xmid, thisguy, and thull: Thanks for the speed advice, but I'm still quite a few weeks away from having a decent base built up. Until I'm ready for those workouts I figure playing soccer twice a week for about 45 minutes is decent strength training (lots of sprints and really light jogging).
@ feddoc: thanks for all the HR info.
@ feddoc: thanks for all the HR info.
That's good and all, but it would probably be better if you started getting into the base by going out and jogging a few miles. By strength training, you should hit the weights. squats, leg curls, leg raises, all that stuff.
try one of these too:
http://www.stewsmith.com/6weekrunningplan.pdf
http://www.stewsmith.com/45dayplan.pdf
I've been using these and they've worked very well.
Well, I've worked very well, but that's besides the point.
Hell, I've even started losing weight again. I'm sub 200 for the first time in almost 10 years...
I'm also running three times a week, in addition to the soccer. Thanks for the running programs, though.