Most Runners Are Training Too Hard. Do You Need to Do More Low-Intensity Cardio?

, according to Fitzgerald. However, in people who are newer to endurance exercise, it can be at a much lower heart rate.

Once you hit VT1, you’re no longer able to chat comfortably, but can still string together a few words and short sentences, explains, director of the Human Performance Laboratory at the University of Wisconsin–La Crosse. At the second ventilatory threshold —a.k.a. anaerobic threshold or lactate threshold—lactate begins to accumulate in the blood much more quickly, and your breathing becomes rapid. This typically occurs around 85 to 95 percent of max heart rate. But again, the more aerobically trained you are, the higher than heart rate will be when you do cross VT2. Once you do, talking is close to impossible and exercise duration will decrease—your body just can’t sustain it very long, Foster says.

By definition, if you’re in it to win it , your race pace is going to be high-intensity. A shorter race like a 5K might have you at around 95 percent of your max heart rate, Hamilton says, while a 10K might have you at about 90 percent and aBy doing so, you’ll actually build up your aerobic capacity, which allows your body to break down carbs and fat into energy, strengthen your slow-twitch muscles , and transport oxygen more effectively.

Not to be overlooked, however, are the mental benefits of low-intensity, long-duration exercise. “The brain adapts to exercise more than any other organ in the body does,” Fitzgerald says. After all, at a certain point, endurance is as much—if not more—mental than it is physical.

Yep! It really helped me when I switched to 25/75, with 25% intense running and the rest at easy/normal or slow rate to boost the mileage. Can recommend ukrunchat

limpeh78 slow down

Daveytray

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