My question is 2-fold: Firstly, I» m assuming it's fine for my HR to go below MAF, such as when I'm riding my bike on a downhill and can't apply enough force to keep my HR in the MAF range, but wondered if these cyclic decreases interfere with fitness
gains of the aerobic training.
Not exact matches
My point is that your
aerobic base
gains will be a product
of how much more you are
aerobic training than before.
After studying MAF for quite some time, i've never really seen any advice on the amount
of weekly
training hours required to make
aerobic gains using MAF.
Some
of the Activities are as follows:
Aerobics, Zumba, Power yoga, CrossFit, Dance class, Steam bath Services, Personal Trainers, Meditation Classes, Weight
training, Weight Loss Centers, Weight
Gain Centers, KickBoxing.
However, unless you get to where your
training MAF 75 - 80 % or more
of the time, you won't be
gaining a lot
of aerobic endurance.
The reason I stagger 2 weeks
of some anaerobic
training (say, 25 - 30 %) with 2 weeks
of aerobic - only
training is to allow yourself to (1) rest between anaerobic
training periods and (2) transfer some
of your strength
gains into
aerobic speed.
But taking off seasons to
train aerobically for say, 3 months a year, periodize your
training so that you get weeks
of almost exclusively
aerobic training, manage your stresses, etc, will only help continue to solidify your
aerobic function (and allow you to develop and keep strength and power
gains because
of it).
Pure MAF
training will always make you
gain aerobic speed faster than a combination
of MAF and anaerobic.
If your desire is to
gain muscle bulk, it makes little sense to carry out long sessions
of aerobic training on the treadmill or exercise bike.