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.
In general, I feel that anaerobic training gives you more bang for the buck compared to wasting time with
lots of aerobic training.
HIIT is considered the more effective
form of aerobic training, because it allows you to burn more calories in a shorter period of time compared to low intensity cardio sessions.
After a
period of aerobic training, you can now grab some of those new bricks, add levels to your tower, and increase its height, putting you a little closer to your strength and power goals.
It has also been suggested that any person in good health over the age of 50 should be doing at least 45
minutes of aerobic training on as many days per week as he / she can.
Most people
think of aerobic training to be the primary catalyst when trying to improve endurance, conditioning the cardiovascular system, and to improve transport of blood to the working muscles.
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.
The issue is this: after these 2 people have been doing the same
kind of aerobic training for a while the person with the upper limit of 75 may see the person with 90 start to leave them behind, and say «I need to start doing anaerobic training to catch up!»
Perhaps in line with what you say, eating more often with smaller meals, doing anaerobic
instead of aerobic training along with strength training utilising compound movements which triggers a neuro endocrine response is the way to go.
After transitioning to barefoot over the last year, i unknowingly also moved to a higher
proportion of aerobic training, with «blowout» sessions saved for races.
Porto FH, Coutinho AM, Pinto AL, Gualano B, Duran FL, Prando S, Ono CR, Sp?ndola L, Oliveira MO, Vale PH, Nitrini R, Buchpiguel CA, Brucki SM (2015)
Effects of Aerobic Training on Cognition and Brain Glucose Metabolism in Subjects with Mild Cognitive Impairment.
And if walking helps you stay at this level (and it almost always does), then walking can be an excellent
form of aerobic training.
This investigation established that athletes, depending upon
level of aerobic training, «crossover» between 35 - 65 % of their VO2Max.
So if that only happens after you've been training for 3 months (or 6 months) it means that a total of 6 or 9
months of aerobic training is what your body needed to be ready for anaerobic training.
Let me put it to you this way: the more elite an athlete, the likelier it is that they're doing an overwhelming
amount of aerobic training.
I've been putting about 4
hours of aerobic training (~ 145 HR = 180 minus my age) for about a year and a half now, and started from a position of pretty good fitness.
We believe this would be particularly important considering our recently published data showing metabolic changes measured with FDG - PET in areas that correspond to hubs of both networks in subjects with mild cognitive impairment (MCI) after 24
weeks of aerobic training (Porto et al., 2015).
While that sort of MAF training also works as strength training in the sense that it builds strength, it counts towards your 80 %
of aerobic training.
That power isn't really going to leave your muscles during a period
of aerobic training, and half marathon heart rate is only marginally (10 - 20 BPM) higher than MAF heart rate.
The amount
of aerobic training you perform depends on what you're training for.
NASA even studied trampoline training for their astronauts and found it to be as effective as running as a form
of aerobic training (Bhattacharya et al., 1978).