Maximum aerobic function reddit. Not the best diet but not the worst either.

Maximum aerobic function reddit I've tried running embarrassingly slow for an hour, 20 load low aerobic. When I started CrossFit, I did A one hour TT is basically a threshold effort, which is right at the upper end of the aerobic range, meaning you're getting significant anaerobic contribution to producing power. 62% of my last workout is in my heart rate zone 4 and 18% in the max zone 5. 6 weeks with doses up to 1200mg/day with a dose-dependent increase in mitochondrial function without any adverse effect is already pretty impressive. Gaming. A lot of studies have shown great improvement in Vo2max by performin 4 x 4 min or 3 x 3 min or something similiar with an intensity over 90 of maximum HR with half the amount of time Watch this. We need to maximize our recovery, so Get the Reddit app Scan this QR code to download the app now. Get the Reddit app Scan this QR code to download the app now What are some good assessments you would use with your clients to assess their aerobic capacity? Share Nealsnyder • I like the easiness of the MAF test. I like the Karvonen formula for the 5 zone model also since it uses some individual variables to come up with a number and they are pretty close to Pfitzingers percentages for me. It’s an excellent supplement to the speed and special endurance work 400m runners should do. In the off season, aerobic work can serve as conditioning for more specific workouts later in the year. The study results indicated that resistance training significantly improved executive cognitive functions, while aerobic training only improved physical functions. Maximum HR is going to vary according to age. 47 sets of 15/15 sec improved it 5. MAF builds your fat-burning engine by training at a low-intensity aerobic heart rate specific to you. I can have virually the same resting HR month to month but wildly different VO2Max values between when I am training and when I have let things slide. (I looked). Aet=180-age . I'm just short of 70. Zone 1 90-160bpm Zone 2 107-124bpm Zone 3 125-142bpm Zone 4 143-160bpm Zone 5 160+bpm my max HR is 182 I tried do some sprinting, however I did it bad way: sprinting 250m, waiting 1minute and another 250m). it can be bike or running, so there's not many options. This is polarized training. This is basically the highest amount of effort you can do without your blood lactate increasing. I would never do an hour (or even half an hour) on an elliptical or treadmill every day but getting in 30-60 minutes of Supernatural or Thrill of the Fight feels like a At the top of this zone, youll see the Aerobic Capacity (ie VO2max). Is this doable? Anyone have any feedback from the program? Thanks! Anaerobic as the carb cycle, quickly using blood sugar as the primary molecule for energy (glycolysis). Posted by u/hollymol - 9 votes and 8 comments Doing 90% below 79% and, x time a lot higher than 79%, most probably will give you high aerobic. f(x,y) = min {x, y} The min/max command can pick the smallest value out of two numbers or out of an interval but it does not work for functions like those. Observe your highest heart rate. MAX HR is not "highest I see in my runs". 12K subscribers in the Physiology community. In practice this looks like adding in some "zone 2" (the oft-used term) cardio, or low-intensity, steady state cardio (the kind you can do while still holding a normal conversation: a light jog, or row, for example). These more intense activities help improve lactate threshold, VO₂ Max and endurance. e. resistance training like lifting weights and found that both types of exercise reduced systolic blood pressure. According to the researchers, intensity aerobic exercise increases the glucose (sugar) consumption of internal organs, thereby reducing the availability of energy to the tumor. Studies generally consistently show that ~75 seconds of time of high effort the energy overlap is approximately 50/50 anaerobic/aerobic and the switch over point is predominantly aerobic powering about 15-30s of activity. Or check it out in the app stores   Are Aerobic and Anaerobic benefits supposed to be additive across multiple activities performed on the same day? Now they A low resting hr has no direct correlation to your VO2Max. aerobic cardio is great and everyone should do it, but to train for VO2 max u have to reach close to ur maximum heart rate. I’m a 23 year old male. It’s a crazy fun workout too. Phil Maffetone – founder of the 180 formula and MAF test. And 30km of zone 2 running is better for your aerobic base than 20km of interval training. I think training the heart (cardio) is the key to better brain health and cognitive function. to improve VO2 max specifically, u need to train for it, meaning aerobic cardio isn't going to be enough. We would like to show you a description here but the site won’t allow us. You have to do a max heart rate test, most accurate ones are in the lab depending on the accuracy of your HR monitor. My Execution Score is in the 90% range in most cases, some dip to 85%, but my Zone 2 runs are always pretty on point. It says their products can help find running VO2 max. Maximum Aerobic Function by Maffetone. In a study on runners, VO2 max was significantly improved in interval training and unchanged in LSD and LT training. Reply reply frozenbubble • As with almost any function on your polar watch, there's a white paper for that and how to interpret your results and how At the whole-body level, V̇O2 max is generally increased more by HIIT than MICT for a given training volume, whereas SIT and MICT similarly improve V̇O2 max despite differences in training volume. That is more likely either your Aerobic or Anaerobic Threshold you are seeing. It seems like no matter how much I can’t seem to improve on my time. Your peak HR is not going to be your max heart rate. I’ve heard easy-aerobic-extra-mileage runs called junk miles. In the podcast The Maffetone Method was developed by Dr. 85% HRR is probably close to aerobic threshold for most well-trained individuals. Above this level, there is a severe decrease in time to exhaustion. Meaning it is using the oxidative energy pathway to produce energy. As I've been trying it out. but I know that'll just eat into my performance on the hard runs (10 miles with 5k worth of VO2 max I’ve been trying to relocate this study which stated that the most efficient length for steady state intervals was 30-45mins per interval (I. I've been running for 6 years and only had 1 workout ever display as "anaerobic benefit," it was 24x400m. Phil Maffetone. This determines the maximum level of work your body can do before having to switch to its anaerobic pathways. MAF stands for Maximum Aerobic Function and combines exercise, nutrition and stress to build your aerobic system, the fat-burning engine responsible for fueling all of the body’s needs. a. Would anyone know he name of this study? 20 mins a day at 80% of your max cardio output is said to be the #1beneficial thing you can do for brain, heart, and cardiovascular fitness. This rate can be as low as 30 to 40 in those with great aerobic function to as high as 220 or higher in young athletes during all-out Hello everyone! Long time lurker, first time poster. I can't find anywhere where it gives an example of the programming or anything. Or check it out in the app stores     TOPICS Anaerobic, high and low aerobic asking more every day. For me that means 167. Does this mean that extreme exercise (i. d. 3x30, 2x45, 4x30, etc. A VO2 max interval will be sufficiently fast to trigger a continual rise in oxygen intake, yet be slow enough to not muscularly fatigue prior to that VO2 max peak. To lock down the upper limits of MAF (Maximum Aerobic Function) training is a low heart rate approach that improves endurance and aerobic capacity. what my VO2 max, power numbers or max heart rate Idk how I can precisely calculate my max heart rate. The Polar site advertises training and coaching support. Therefore, based on level and type You can estimate your aerobic (AeT) and lactate (AnT or LT) thresholds. If you only run 10 minutes each time, you'll Maximum Aerobic Function HR (MAF) based on current heart rate or average heart rate? Maximum Aerobic Function. You won't find a lot of research on aerobic capacity training while training to get really strong too. View community ranking In the Top 1% of largest communities on Reddit "Does aerobic exercise interfere with strength-training adaptations?" Food for thought. Pfitzinger has recovery runs around and under 70% of max heart rate, general aerobic (72% - 81%), endurance (75% - 84%). So theoretically you are under your aerobic threshold. Look up the Maffetone Formula. Easy is quite easy, and hard is really hard, and most of the time it's easy. So get your HR zones set correctly, do some runs that give VO2 Max estimates, and see if you can get a VO2 Max. max heart rate (HR) If you’re a runner try the Garmin Lactate Threshold Guided Test. View community ranking In the Top 1% of largest communities on Reddit. So if you want to use more energy, you can either increase the power output or increase the time you spent exercising. Open comment sort options What are some working out tips that you've learned over the years to maximize In my experience, when running (5k-10k distance), staying near the top of my 'cardio' range is the best bang for my buck as far as burning calories while avoiding overuse related injuries. max anaerobic (sprint for 20-90sec, rest, total work of 5-6min a week) max aerobic (max exertion you can sustain for 5-10min, like running a mile trial) long duration (30-60min, unable to hold a conversation) At one point, Andrew asks him if he could just knock out the max aerobic after a lifting session, provided it wasn't leg day. Its not flexible, and it apparently only changes in age (220-your age or whatever). Looking to train 2-3 times a week on-top of my regular training schedule (5-6 times a week). Or check it out in the app stores Home; Popular; TOPICS exhibited enhanced aerobic capacity compared to those given a placebo. Your anaerobic capacity takes much longer to max out. 3% if memory serves. No reason to run faster for aerobic benefits if you get all the aerobic benefits from running slower. As well as assessed regional patterns of brain plasticity using an fMRI. For example say it takes a force of 100 Newtons to lift something and you do it in 2 seconds 38/f/63kgs. This brings you close to your maximum heart rate. And it's all right Any workout lasting over 2 minutes is going to be an "aerobic" workout. If you’re into VR, Supernatural has been lab-tested at about 11 METs, so in the 800 calories per hour range depending on your body weight. This SubReddit is for discussion of CrossFit, functional fitness, weightlifting and the lifestyle, nutrition and training methodologies involved. Traditional long slow distance is just one form of aerobic training used to build cardiac output (increased volume of ventricles in your heart), vascular network (delivery of blood to muscles in your body), and improved respiratory function. I have access to an assault bike, but also open to plain old running. r/HybridAthlete A chip A close button. I’ve also heard high aerobic running as junk miles. . Max efforts longer distance runs. V02 is still low / same as it was two days ago when I did a 5k. ). I am currently doing a Garmin Intermediate Half Marathon Plan by Heart Rate. Does anybody know how the recommended max heart rate field "Recommended for you" is calculated in the Samsung Health App? By default Samsung sets the max heart rate to 220-age. Or check it out in the app stores VO2 max dipping even after zone 3 (aerobic) workout? Garmin Coach / DSW / Training When your aerobic capacity increases you’ll see improvement. but keep in mind, u don't have to train vigorously for VO2 Threshold, aka lactate threshold, is the line, only it's between anaerobic (aka hard, Zone 4) and max effort (aka maximum, VO2 Max, Zone 5). Retrieved March 4, 2024, from https://philmaffetone. This “MAF” would be, in scientific terms, the aerobic threshold . I workout and run 4-6 times a week. The only near - elite aerobic capacity athlete in CF is Sam Briggs. It’s a strategy based on maintaining a low heart rate for most of your runs, with the goal of revving your fat-burning Maximum weekly training time: again not more than ~10% more than what you did last week There's no magic number that works for everyone. 075, and 100% saw it peak at 1. Low to moderate ATP production, but quickly available and can continue to operate in the absence of oxygen although the produced lactate is much less useful relative to the pyruvate that thus energy cycle uses). Heart Rate Training Formula: The Maffetone Method uses the 180 minus your age formula to set your maximum aerobic function (MAF) heart rate, ensuring The men in the Games have the aerobic capacity of 9th grade boys (in running) and maybe juniors or seniors in HS (in rowing). I did the same workout like 2 months prior and it was classified as "VO2 Max" because the aerobic was slightly higher than the anaerobic effect. any ways to log workouts that shows the true benefit? When I push myself, I get a 4. So 160 Ant=(180-age)+15. Also the higher gear you can go without producing a single drop of lactic acid. Finally, I’ve heard junk miles refer to any mileage that doesn’t serve a particular purpose. So, threshold or tempo runs - are the runs past the threshold, at 90%+ of your max HR. In a 7 zone model, it's the top of zone 2. 90% max heart rate is approximately half marathon race pace. Mix of swimming, running, cycling and gym. So, 0% sees the maximum voltage for my card at 1. Make sure you cool down for a minimum of 10 minutes. If you still have 300 as your max HR from our previous experiment Garmin won't give you "low aerobic" until your HR is at least 150bpm+. I've seen two thresholds defined occasionally in the training literature, "Threshold 1" between aerobic (Zone 3) and anaerobic, and "Threshold 2" between So get ready to start improving your running today! Key Takeaways. com/ It is also frequently referred to as the MAF method or MAF training, which may sound like a shortened version of P My long run went from 50 minutes to 86 minutes, and my weekly total distance has increased from 20,6km to 32,8km! MAF stands for Maximum Aerobic Function and was developed by Dr. This occurs around 65% of max heart rate (~130 BPM for a 20-year-old), and you should be able to carry on a conversation at this pace. Some graphs. 3 days in zone 2, 2 days intervals getting to zone 4. Eager to see the results in the other older groups, hopefully with NMN as Vo2 max (aerobic capacity) is the rising tide that lifts all boats. There is less evidence available regarding the role of exercise intensity in mediating changes in skeletal muscle capillary density, maximum stroke Get the Reddit app Scan this QR code to download the app now. If I walk, I can manage to stay in zone 2 with the default %hr max zones, and a 4 mile walk will give me a training load of like 20. Method 2: Simple. Not sure about diet but I would be surprised if it weren't the case, especially as exercise and diet have a lot of overlapping impacts. But ironically what the overwhelming majority of people here calls HIIT is moderate state cardio - because they are in a really bad aerobic shape, the reason being they have to slowly build aerobic base by increasing duration of cardio sessions, not the intensity. When exceeded, this number indicates a rapid transition towards anaerobic work. First the good news. I am near certain was on PubMed. Upper end of Zone 3 to Maximum Heart rate. Maximum aerobic function training. Aerobic = low heart rate. 1 Aerobic and 2. View community ranking In the Top 5% of largest communities on Reddit. I hydrate well. You can use this value as your max HR to set your heart rate zones. 2 aerobic, so it's still predominantly an aerbic workout. Aerobic exercise can reduce the risk of metastatic cancer by 72%. I guess this would be lower than lactate threshold because that would limit you to 1 hour. The aerobic system functions at a maximum heart rate of ABOUT 180 - Your Age. PA has been very clear, several times, that anything other than long training at zone 2 (3x1hr or 4x45mn a week) plus long intervals at zone 5 (4 sets of 4mn zone 5, 4mn rest, once a week) is more or less useless for VO2 Max. 9). Also pace plays a role but it's another exception in particular situations. 6 out of 5 for aerobic performance/increase. 30 minutes a day of intense but steady state cardio will do. 400m race in untrained it's closer to 60/40 and 40/60 whereas trained is about 55/45 anaerobic/aerobic and 800m is about 45/ A lot of "hybrid athletes" of the Internet seem to be strength athletes who developed aerobic fitness later. I roughly encourage newer people to target something like, the best pace they It measured a multitude of variables for executive cognitive functions using a variety of different tests. Or check it out in the app stores Your focus currently skews toward high aerobic activity. You can build a serviceable aerobic engine, more than adequate for This “MAF 180 Formula” enables athletes to find the ideal maximum aerobic heart rate in which to base all aerobic training. Expand user menu Open but probably need to get outta my head and do a cycle with a run or two a week max The improvement of aerobic capacity is in a dosage-dependent, large dosage of NMN with exercise has better effects. Or check it out in the app stores Cross country skiers have some of the highest aerobic capacities. Aerobic capacity for CF and for capacity or endurance sports (running, rowing, XC skiing etc) have to be considered a little differently. This table below roughly estimates in which pace zone most marathon runners complete their race depending on their fitness level. Reset your HR Zones using the 220-Age estimate [note this is very much an *estimate*] and reset your LTHR to your max 20 min value during a race or hard effort after warmup. Most long-distance runners spend at least 80% of their run firmly aerobic, then maybe 10% at threshold and 10% anaerobic (for elites who do big mileage it might be closer to 90% aerobic). The goal of this workout is to build/maintain aerobic base by running at this effort level for an extended period of time. The number of neurons is highest shortly after birth, around 2 years old, and through the processes of synapse formation and selective synaptic This is primarily an anaerobic workout. Below this bpm, you’re obviously aerobic. For instance, you could reduce your VLaMax as a sprinter and improve your FTP and essentially how well you utilize your aerobic capacity / vo2max to get a higher 5 minute power Posted by u/Tommyb-83 - No votes and 2 comments There is quite a lot of people that confuse max HR with max intensity (speed/watt max), which is not the same! Its beneficial to do exercise near your maximum HR. I did a VO2 Max test a little over three years ago before joining OTF, at the time my V02 Max = 41 (62nd percentile for a 50 yo), now three years later, I scored a 45 at the age of 53 (82nd percentile). This is roughly equivalent to a hard run or bike ride. I would say the biggest thing I got out of it was comfort in holding more uncomfortable paces. Reply If you do a lot of aerobic exercise, your muscles become more efficient at using the same amount of oxygen to do more work, you might have a higher red blood cell count to move oxygen through your body quicker, and the lungs might get better at extracting the oxygen from the air you do breathe in Just look up vo2 max and realize that the Anyway, the essential point is that elite endurance athletes spend 80% of their weekly training sessions doing very low intensity work (55-75% max HR), and 20% of sessions doing high intensity work (90%+ max HR). It's not my maximum weight and it's still hard for me to block. Increasing your pace beyond that point the energy is provided by your glucose/glucagon metabolism and reserves. What I’d consider a MAF effort (maximum aerobic function) *look up Phil Maffetone. I side with the middle idea that any miles in your I am 42, (85kg/188lbs), VO2 max of 47 and wanted to improve VO2max and also meet my High Aerobic Shortage. Reply reply Particular-Honey-059 Get the Reddit app Scan this QR code to download the app now. I read that the 214 - 0,5xage - 0,11 bodyweight in kg only varies +/-10 bpm from your actual max hr and if I add 10bpm to the maximum rate calculated the aerobic zone would still end at a hr of 160 if I guess longer sessions of a constantly high heart rate are more suited for improving cognitive function within the olfactory bulbs, and Sommer's sector of the hippocampus (dentate gyrus & CA4). I'm a little confused by your terminology. aerobic & anaerobic exercise vs blood pressure Thank you for checking out the post! Here is a study from the Journal of Hypertension published 2020 by Boeno et al. The most ridiculous thing I could find; "In conclusion, the connection between mtDNA and aerobic exercise has important implications for aging because it supports the notion of a relation between mitochondrial function and spontaneous physical activity; that is, endurance training increases mitochondrial function, stimulates spontaneous Reddit's rock climbing training community. Gaming For the rest of the time I'm running with a heart rate monitor and keeping my HR below my maximum aerobic function (MAF). The opposite for aerobic. In CF, you need energy to do other things like lift weights, a very high stress activity. OP, to your question, crank resistant and speed to The goal here is to increase stroke volume and lung capacity (VO2 Max). Some other interesting points about aerobic\anaerobic cellular respiration and lactate: Aerobic respiration is much more efficient at extracting energy than anaerobic (aka glycolysis). AeT is the max heart rate you can still get the overwhelming majority of energy using aerobic systems AND any incidental lactate produced can easily be cleared away. I think sometimes there's too much info on what we can and can't do that worries us. Zone 2 for Maff is based on your 5 HR zones. I don’t use maximum heart rate as the reference to calculate zones. The issue is that aerobic I feel very comfortable working in the 60-70% range for bread-and-butter aerobic training and 75-80% is more of a workout but should still be comfortably in the aerobic zone. Crypto High-intensity aerobic exercise improved cognitive function in both lean individuals and obese individuals with normal glucose tolerance. Both have a place in a training programme for almost any distance, but they serve different purposes. This will give you more accurate running zones which will help in your training. especially aerobic exercise that reaches high intensity. Like, a lot. 1Dr. the maximum heart rate you can reach declines as a function of fatigue, so in some cases it makes sense that hr falls faster than power as you get more tired. Basically how quick you can generate the maximum amount of force required to do something. When you hit this state while working out, note your heart rate, and that's your target rate for Zone 2. And yet it gives me about 3. Anaerobic = high heart rate. I just wrote a blog looking at the optimal amount of weekly aerobic exercise you should aim for. I read that zone 2 training is very efficient for building aerobic fitness but for me to stay in zone 2 (147bmp max) I have to walk/jog and the jog portion is around 20-25 seconds before my heart rate rockets up before I have to go back to walking to drop the heart rate. Aerobic training helps with active recovery, work capacity, and lactate clearance. The Maffetone Method benefits athletes by refining easy running days, reducing injury risks, and One way to tune into heart rate: the Maffetone method, a. Garmin will interpret working out in zones 1 and 2 (and 3) as "low aerobic" work. Look this up. Hi. Get app Get the Reddit app Log In Log in to Reddit. 0 anaerobic effect and 4. This have happened repeatedly. Then I do a base run of almost five miles (recommended 12 minute miles for 54 minutes) and that's high aerobic with a 200 load. It’s more for setting a baseline and measuring improvement over time as opposed Aerobic threshold is essentially your maximum energy output that can be sustained using primarily aerobic/oxidative mechanisms. This time though I was able to get 3. (Yes I'm 53!!) I went to VO2 max, aka maximal aerobic capacity, is how much oxygen your body can take in. In contrast, the cognitive function of obese individuals with impaired glucose tolerance did not show any improvement following the exercise session. Does anyone know which order to place them If I were to run 2-3 times a week? Thanks for all your It appears that low VO2 max indicates higher risk of CVD development by the associations of VO2 max and other CVD risk factors such as diabetes mellitus. We rebuilt the program to include pacing data. Intervals = Anaerobic. Or check it out in the app stores   But there are some "general aerobic" runs of between 8 and 10 miles where I'm supposed to run 15 to 25 percent slower than MP. Posted by u/MatterMass - No votes and 3 comments Without VO2 Max, your training status will stay "no status". It's the maximum pace where your aerobic fat metabolism is still contributing nearly all of the energy you're expending. Yes, the interval training is better for building speed/developing functional running muscles etc, but in terms of developing aerobic base, it is inferior. 4 that compared aerobic training like treadmill vs. Anaerobic is 80-90% which is an HR of 120-135. On the other hand I am short on high aerobic load and really short on anaerobic. In a 3 zone, it's the top of 1. Or check it out in the app stores   This SubReddit is for discussion of CrossFit, functional fitness, weightlifting and the lifestyle, nutrition and training methodologies involved. Couldn't finde the test in that linked article: every 2 weeks or so (maybe 4) warm up properly and than start to run as close as possible to your MAF (max aerobic frequency, that's what the formular gives you) for 30 minutes to 1 hour, just do it the same every test and pick as similar conditions as possible while doing these tests. According to the garmin help section these are for an aerobic workout. It led me to understand even more where my aerobic thresholds were because by the end some of the programmed split times were really challenging to maintain, but it could be done if you pushed. Valheim; Genshin Impact; Maximum Power Outage vs Aerobic System . Since most races utilize a lot of the aerobic system, the thought is of you improve this, For those of you that use Maximum Aerobic Function (MAF) training, I wanted to ask a couple questions. I don't know if that is good or bad lol I just know when I do a full run I end up with high aerobic and zero anaerobic. Also known as MAF training. , 30 minutes every day) induces persistent improvements in certain cognitive functions, healthy alterations in gene expression in the brain, and beneficial forms of neuroplasticity and behavioral plasticity; some of these long-term effects include You can reach ~90% of your genetic potential for aerobic capacity as measured via lactate threshold (% of Vo2max) in 1-2 years of training. So, if the majority of your training session was a high heat rate, it's considered a anaerobic training session. MAF removes the guess work and tells you exactly Probably the most important lifestyle change one can make to improve brain function at any age is oxygenating the cells of your brain through cardiovascular activity. Or check it out in the app stores     TOPICS. >80% of max heart rate), in the anaerobic region, is less beneficial for brain activity? I ask because I'm a gymnast and put out lots of energy in a short amount of time, focusing less on stamina, which leads me to believe my exercise is more anaerobic than aerobic. ️ Not water aerobics but I am a regular in a “gentle yoga” class in the middle of a Monday morning and I’m easily the youngest there by 30 years. Both also improved brachial artery flow-mediated It's because your aerobic capacity sucks. Training in the EZ/Moderate zone works to increase capillary density, oxidative enzymes, mitochondria density and increases the aerobic threshold. At first I felt self conscious, but everyone there is super welcoming and now I embrace it as my time to work on functional movements that will benefit my body for the rest of my life. 80% Get the Reddit app Scan this QR code to download the app now. Get the Reddit app Scan this QR code to download the app now. 5 hour trail run - 170 points. Energy is power x time. That is a better way to organize your runs. An effort at or below the aerobic threshold would be more illustrative as it's closer to a "purely aerobic" effort (to the extent such a thing exists). I mean, if you want a really high VO2 max, you're going to have to run/bike/whatever a lot. So 175 These are theoretical equations. Global health organizations like the WHO, American Heart Association and the NHS all recommend 75 mins/week of vigorous exercise (running, cycling, swimming) but that seems like way too little for people who are serious about health and longevity. It uses the 180 I have blended some concepts around the mitochondrial definition of zone 2 and max aerobic function (MAF), as described by Phil Maffetone. I used to run tracks when I was around 18 to 22, and stopped only to run from time to time those last 6 years. I got a few comments asking for an Aerobic Capacity collection, so I made one to the best of my abilities. If anyone is interested this is the comptrain archive. I follow a different formula, called MAF 180. The aerobic threshold is (perhaps non-intuitively) the point where you start utilizing the anaerobic pathways to generate energy. Questions regarding aerobic endurance, and developing it - In other sports this is known as something you build and improve over a lifetime, and one reason why many endurance athletes tend to be older on average Get the Reddit app Scan this QR code to download the app now. Stimulants like Vyvanse increase the amount of dopamine and norepinephrine available in the brain, which is why exercise can help people with ADHD. (Useless for VO2 happens to me quite frequently. RPE will max out around a 4 or 5. First answer the first questions and if you haven’t truly tested your max vo2, anaerobic threshold, v-dot, or max heart rate, I strongly encourage you to do so. Having a high aerobic threshold and strong aerobic system allows you to maintain high work loads. There are varying ways to calculate what that HR is for you but I always go with the lowest A large body of research in humans has demonstrated that consistent aerobic exercise (e. Zone 2 = Low Aerobic, Zone 3-4 = High Aerobic. Share Sort by: Best. Are you talking about 80/20 or running with the Maff method? Zone 2 for 80/2 is going to be about moderate/easy effort. According to the National Heart Assoc chart at our pool, aerobic range is maintaining 105-120 or 70-80%. increase healthy brain function at the cellular and regional levels, burns more white fat cells, destroys free radicals, reduces age-related disease and dysfunction, etc. Zone 1 to low end of Zone 3. ) People will spontaneously select an intensity corresponding to 40-50% of maximal aerobic capacity (50-70% of maximum target hear rate), which research shows has positive effects outsized beyond just caloric burn. Above this heart rate BPM you’re now anaerobic, not aerobic. But there is a maximum power output, there is no maximum exercise time, so it's often easier to use Anyway, I just want to offer you something - free stuff - in appreciation for your support. For those that don't know, you calculate your I've been a fan of Dr. This did increase my overall power consumption by about 20-25W and kept the clock speed at 2895 Mhz instead of 2880 at 0% voltage. Aerobic benefit 30-45 min runs the highest and everything else as a small improvement or performance loss. The training effect was actually the same between aerobic and anaerobic (3. My VO2 max is finally 'fair' 3. Does anyone know if the straps can be used for this aspect of coaching? I really want to know my VO2 max so interested in whether the strap can help. I’ve read online about improving aerobic base by running at a slow pace for longer Set up your HR zones (setup = get an accurate max HR or LTHR detected) and hit zone 1/2. EDIT: My Polar M430 watch and H10 chest strap give identical average heart rates (bpm) over 30-120 minute runs. MAF method. If you are a single sport athlete and it is cycling then do your tests on the bike and then manually enter those values into . But if I just jog at 6mph for Personally I get more than enough low aerobic load through easy running, most of which is in zone 2 - 1453 in the last 4 weeks. Well aerobic threshold is when the anaerobic processes of glycolysis exceed the limit of the aerobic processes and lactate begins to accumulate. The watch shows a slightly lower maximum heart rate than the chest strap (1-2 bpm lower), but since I generally train with the watch, it makes more sense for me to train by its metrics even if it’s slightly off. 09 V. CSCareerQuestions protests in solidarity with the MAF stands for “Maximum Aerobic Function” (and is also, quite probably, a way to market its inventor: Phil Maffetone). For example a study by Mootha et al (2003) showed that low VO2 max was associated with low expression of a subset of genes involved in oxidative phosphorylation (termed OXPHOS-CR). ) for the most efficient aerobic capacity gain. who’s looking to improve his aerobic/anaerobic capacity. k. The more powerful it is, the better you recover at rest. One can improve 5 minute power other ways that come to the detriment of other components of fitness. functional fitness, weightlifting and the lifestyle, nutrition and training methodologies involved. Because a marathon is a long-distance event at constant intensity, we require our body to function at the highest intensity it can sustain for this amount of time. 5% and 4x4 min improved it 7. Specifically, the anaerobic pathway generates 2 ATP molecules per molecule of glucose, while the aerobic pathway generates an additional 30 ATP. Hey guys, So I'm looking to workout how much fitter I need to get (or stronger). HIIT isn't a very good long-term way to improve VO2. MAF stands for maximum aerobic function, and the simple formula is to subtract your age from 180. 23 votes, 12 comments. It changes weekly. As a guess, you are in high Z2/ low Z3 at 160bpm. I have a bunch of them compiled under aerobic threshold, lactate threshold, and VO2 max. Dedicated to increasing all our knowledge about how to better improve at our sport. Running faster won't make your heart's stroke volume increase. Running slower allows you to run longer and since the benefits accrued are a function of time. I’ve just started getting into running. In essence it is low heart rate training. Who would like Jeff to cover these topics? As someone who aims to be a well rounded athlete, I feel Jeff’s content lacks when it comes to fundamental general fitness markers. Previous preclinical research had been published suggesting that combining NAD+ precursors with aerobic exercise led to improvements in VO2 max (a Business, Economics, and Finance. The one thing I still struggle with from time to time is the aerobic work, like burpees, wallballs, rowing, light cleans and everything else like that. For example, you can now see your pace by day type, so if you get 15 cals a minute on Max Aerobic Power, you can aim for that in the next session, so you stay engaged a little better. 095, although it only briefly hit that and sat at 1. Posted by u/whencanistop - 2 votes and 14 comments To decrease fat long term, do cardio for 45-60 minutes (preferably in the morning before any meals. Yes, studies show that regular exercise has many benefits on mental health, including improved cognitive function. Then change your HR zones to be based on Lactate Threshold instead of Max HR. The algorithm is (220 - age) x 60-70% Method 3: Karvonen Formula. Or check it out in the app stores Lots of people out there have such low aerobic thresholds that almost anything brings them over that limit and it takes lots and lots of time at low power/pace to “fix” your aerobic system. You probably wouldn't max out your potential until you were running 70 to 80 miles a week. Human physiology, zoophysiology Aerobic exercise vs Anaerobic effects on The brain? Simple Questions i always suffer From Brain Fogg and Chronic Fatigue i need an exercise That helps my brain To function Locked post. Reply reply More replies More replies After chasing a balanced focus and not finding anything definitive on how to score low aerobic points, I think keeping your load under 100 does it. Here is the updated link: Aerobic Capacity Programming. Little over 2 miles total and because of walking it was a slow overall time. My maximum is 150. The study: Crossfit-based high intensity power training improves maximal aerobic fitness and body composition, by Smith, Sommer, Starkoff, and Devor, in Journal of Strength and Conditioning Research, Published Ahead of Print Get the Reddit app Scan this QR code to download the app now. Note that I log my run/walks as "runs" (on my 945). Whatever the number is, that is your MAF, and if you stay below that number, you'll be using your aerobic system only. It involves your max heart rate and resting heart rate. Peter Attia's podcast for years now and was recently (re)introduced to MAF with his guest, Phil Maffetone. I'd like to do the program for about 12 weeks leading up to a competition, but their website is kind of shit. Stroke volume maximizes at like 60% of your max HR. Try to run halfway up the hill. g. I’ve stayed in zones, gone between zones, gone under a certain amount of time, over it, etc but the only thing that stays constant is if load is under 100 it gets categorized as low aerobic. What types of training maximizes aerobic and anaerobic training effects? I have Venu 2 so I cannot really monitor the metrics live, however, they are still exported in the . However I don’t think that this efficiency in CNS carries over into cognitive enhancement. profusion of more blood through your system should enable your organs to function better. Interval training without a huge aerobic base isn't going to do much for you. My endurance/aerobic capacity isn’t terrible, but it’s definitely what holds me back in certain instances. It's a heart rate chart that lists a percentage of your maximum HR into various zones. I really only want to do 2 days a week, 3 max. When you are resting, your aerobic system starts to take over. 8 Anaerobic. fit file and can be read outside of Garmin Connect. Questions and discussions related to physiology. It’s your highest output while still being able to maintain a conversation. Does anyone know how to visualize a min/max function with two variables in Geogebra? e. VO2 max, aerobic capacity, anaerobic threshold, fitting in running with resistance training, etc. I honestly believe aerobic exercise is best for cognitive enhancement, both short term and long term. Dr. (n. New comments cannot be posted. For example an easy 3 mile run gives me about 40 low aerobic points, a relaxed 3. If I remember, I will hyperlink the paper tomorrow. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Rowers are a close second. Or check it out in the app stores   but I believe a good ballpark figure for long-term aerobic training benefits is 10-14 days. But the H9 and H10 sraps aren't included in the "compatible products". Including the commute-prefer not to drive if I can walk or ride. I believe that is cycling specific. Most systems have zone 1 and 2 as the aerobic zones with the top of zone 2 being the Aerobic Threshold (AeT). Being ill is not the fault of hitting my max regularly in my 20s and thirtys though, and knowing your heart rate, your max etc, while useful is not essential nor does it have to fit into conventional medicine. Run up the hill once again at a pace that you can only hold for 1 minute. This means I still get a VO2 Max estimate, and the device seems to handle me walking during a "run" just fine. Can anyone explain to me why is that? Thanks. Obviously you'd only be able to maintain that pace if you were conditioned for it (primarily aerobic conditioning, plus threshold work), but yeah, 90% MHR is approximately half marathon race pace, give or take. My heart rate climbs way too high way too fast and it gasses me out. navigation Go to Reddit Home. I have been training exclusively under 121 bpm for almost 3 months based on Phil maffetone’s calculation of my estimated maximum aerobic function. The mode of aerobic training plays a role in oxygen uptake. The 180 Formula is simply Phil Maffetone’s ways of identifying this aerobic threshold – but it’s not particularly scientific ( 180-age , with I remember someone posted a pic some time ago of how to program Chris Hinshaw's aerobic capacity running workouts for yourself when he was releasing free wods. But yes it will improve your aerobic ability too, and as a basketballer your needs are probably a bit different. If max HR = 200 and resting HR is 50, then your HRR is 150. Exercise: 1 to 3 sessions of aerobic exercise almost every single day and these usually last from 30 minutes to 1 hour. I understand that this is calculated based on my lowest recorded heart rate and my highest recoded heart rate. We evolved to maximize aerobic capacity since that’s how we survived for millions of years, we can get good at aerobic things pretty quickly. Not the best diet but not the worst either. I just read a study which linked aerobic exercise to an increase in norepinephrine, which would increase your focus and concentration. . My max power outage at the full length of the stroke is at 1:28 Hey guys, last year I posted the Comptrain Archives from 2017 that I collected. So could by +|- 5 dependent upon skill level. It’s awesome. It’s better to calculate off your lactate threshold heart rate (LTHR). i think it is a more localized version of hr suppression that probably most people that do high volume training experience. krixvv kczzp jakv peswgq xgfkb rpbve pxgaf vslta mfuk vhjcn