i am starting 3
months of aerobic training spending about 6 hrs a week riding my bike at my MAF HR.
Not exact matches
For the study, 86 women between 70 and 80 years old with MCI were randomly assigned to do one
of three types
of training twice a week for six
months:
aerobic (like walking and swimming), resistance (like weight lifting), or balance.
Aerobic training pays off, and after a few
months of it, you may find that it's not «slow»
training any more!
Or do you think a period (say, a
month)
of just
aerobic training before moving into the more advanced bi-weekly mesocycles would be beneficial?
To be on the safe side, I'd recommend that you see 3
months of aerobic progress, and then keep a very good mixture
of aerobic exercise in your
training routine (I'd say at least 80 %).
Endurance athletes need to see 3 - 6
months of aerobic progress — getting better at their MAF test — before they are ready to integrate strength
training.
By early July, you can slowly raise your
aerobic training during the remaining summer
months again — without the stress
of anaerobic workouts or racing — before cutting back again in mid September for more anaerobic
training and competition.
There has been a study that looked at well - conditioned athletes who
trained regularly for a year and in that study, they stopped those athletes from exercising and after three
months they lost half
of their
aerobic conditioning, which means if you really neglect your fitness in the 12 weeks leading up to the race, you're going to lose a lot.
From the article, «Researchers from South Africa found that a two - week exercise break was enough to offset the blood pressure benefits
of two weeks
of high - intensity interval
training; another 2015 study in the Journal
of Applied Physiology found that people who did an eight -
month bout
of resistance and
aerobic exercise saw an improvement in the blood glucose levels, but lost almost half
of these benefits after 14 days
of inactivity.»
During the core
training season I like doing a mixture
of aerobic to weight to intervals to sports - specific (something like 70-10-10-10) but if we were to blow this up over the course
of the year, I would do: 2 - 3
month aerobic base building with a bit
of low - intensity skill
training, 1
month skill (with a bit
of hypertrophy), 1
month hypertrophy (with a bit
of skill), and then 1
month focusing more on high - end metabolic
training (30 anaerobic 70
aerobic).
For those whose endurance has stalled,
aerobic - only
training for a period
of three to six
months at the proper intensity can build
aerobic speed.
In other words, I would leave 4 full weeks
of aerobic - only
training between the race and any anaerobic
training, so that you have a chance to
train aerobically for 1 or 2 weeks and taper for the rest
of the
month.
I've got a lot
of experience with strength
training but I suspect a very underdeveloped
aerobic energy system for an otherwise healthy 26 year old male — I've barely done any
aerobic work for the last six years until this past
month and didn't really play any sport from the age
of 16 onwards.
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).
Over the last couple
of months I've been seriously doing strict steady state
aerobic training, watching my carbohydrates and my HRV readings have been trending higher, more so than in the past.
It has recently been shown that ten
months of aerobic exercise reduced CRP levels in elderly subjects [39] and
aerobic exercise
training combined with a dietary intervention in diabetic men reduced their CRP levels [40].
Since last
month I replaced walking on hills by 1 hour
of Aerobic exercises / strength
training 3 - 4 times a week (pushing my limits!)
I did about 6
months of aerobic only
training with my heart rate monitor (maffetone method).