Most clients would be better off spending the time to learn a few compound movements well to develop strength, developing a strong
aerobic base using traditional methods, and correcting flexibility / mobility / orthopedic issues they developed over a life time.
Not exact matches
When you have a large
aerobic base your body can
use fats AND carbohydrates more efficiently.
Can you
use learning to dance for
aerobic base building or is it too intense and / or variable for steady state training?
50 + years ago the average lifestyle was very different to what Americans and western Europeans experience now — previously we
used walk places,
used work doing hard manual labour and be on out feet much of the day, this would have given us quite a different
aerobic base to build from.
If you don't have a physically active job or aren't able to spend lots of time on your feet during the day, this intensity is important for training the body to
use fat as a fuel, especially for individuals who compete in events lasting more than two hours.Although it will be difficult to keep your intensity low on these days, if you've decided that you have lots of time on your hands and the type of training you want to do is primarily
aerobic (vs. interval
based training), then performing your endurance efforts at a higher intensity than Zone 2 will reduce the effectiveness of your harder workouts on subsequent days by fatiguing muscle and depleting carbohydrate stores in fast - twitch muscle.
The running world pays a lot of attention to
aerobic and anaerobic physiology,
using terms like VO2max,
aerobic threshold, lactate threshold,
aerobic base, and max heart rate.
Do the strength training, and train aerobically by walking or
using an elliptical machine — zero impact — and start «building an
aerobic base» in the strict sense only after your physiotherapists give you the green light.
Build your
aerobic base first, by
using the 180 - formula and the MAF test.
So it's almost impossible to burn fats to a high degree (and therefore develop your
aerobic base) after
using HIT to consume glycogen stores.
When your
aerobic base is capable of providing a lot of fuel (relative to the ability of your muscles to consume it), you are
using a big percentage of your total muscle strength at any given time.
So, while
using part of your
aerobic base to absorb that stress will mean that it develops more slowly, say, in comparison to doing exclusive
aerobic base building, it is still perfectly acceptable.
It is the simplest of all three options, and the one I
use most to help athletes build their
aerobic base.
The solid
aerobic base will continue tapping into fat (and sugar) and will be able to help
use lactate as energy as well as continue to generate ATP through the presence of oxygen.
or could it be that the HIIT workout performed within my max HR
using the 220 formula somehow helped build some
aerobic base or increase my LT. I do have to say that the first I was surprised on how good I felt after a 1 hr indoor rowing workout by staying between 136 — 146.
After the dietary transition, a
base building phase of 2 - 3 weeks
using the MMAF is utilized to establish an
aerobic base where fat is all or almost all of the energy
used for exercise.
Once the
base training phase is accomplished then the athlete can begin to push higher weights for greater reps but always
using a LSW prior to prime the muscles for
using as much
aerobic capacity as possible.
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