How low should you let it drop?
Mine is 138, and I'm just starting out after a long layoff from an injury. I just did 30 mins on a treadmill with a avg hr of 115. What is the zone to train in?
MAF of 138. 37 yrs old. Sorry, but I'm not exactly sure what you mean by "approach." I just put on my Garmin stuff and hop on the treadmill, go for 30 mins and make sure my hr doesn't go over 138. That's as sophisticated as I am at this point.
Just not sure if there is a range to keep it in, like if your MAF is 150, do people try to keep it 140-150 or 130-150, etc. Just wondering what other people do. I'm just starting out after a long time in the hospital recovering from an injury, so my goals are increased fitness and running a 5k. Right now, if I did a 5k it'd probably take an hour for me to walk it. My goal is to run one...and I don't have a time goal.
You can start targeting different sub-MAF zones after you get a feel for running at the lower heart rates...
I see some people doing this. What's up with it? I've tried it a couple times (MAF of 156, but occasionally I try to stay below some lower number like 150 or so) and it makes for a nice (even more) relaxed run, but I'm curious what the extra benefit is. Perhaps your body burns a little more fat and a little less carb?
Perhaps you're burning more fat, less carb. I don't think it really matters but it keeps
things interesting and I'd say you're working your muscles in slightly different ways so
it may be less cumulative stress. Nothing scientific with that assessment.
Only my opinion, but here goes. I agree with the different muscle theory, when I started running more slowly I couldn't believe how sore I was! In addition, I believe there are blocks of intensity where you are training the same physiological systems. For example, from 65%-80% of max HR I believe the primary benefits you gain are aerobic development from increased number of mitocondria and increased capillary density. You also improve connective tissue stength. These benefits take place whether you're running at 80% or 65% of max HR. Running for one hour at either of these intensities provides you basically the same benefits. Daniels says you should train at the lowest intensity that still provides the physiological response you are looking for out of that workout. Using max HR examples will make Jesse cringe, sorry buddy.
Again, everything other than the Daniels idea is purely my opinion whatever that's worth
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