Aerobic/Anaerobic
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Most people exercise anaerobically the majority of the time, rather than aerobically. Aerobic exercise (not aerobics, such as “aerobics” class), is when you are exercising within a specific heart rate zone, as described below. Anaerobic activity is whenever you are above that zone and whenever you lift weights. Read the information below and I strongly urge you to get a heart rate monitor (read about them in the Athletes section). I also strongly recommend reading Dr. Maffetone’s book In Fitness & In Health. This is available from retail bookstores or from my office. Also read the supplemental information “Performance”, in the Athletes section.
INCREASING YOUR FITNESS WHILE INCREASING YOUR HEALTH
- BUILD YOUR AEROBIC BASE * THIS IS YOUR GOAL!
- Use the Maximum Aerobic Heart Rate Formula along with a heart rate monitor to find your exercise intensity.
THE MAXIMUM AEROBIC HR FORMULA:
| 1) | Subtract your age from 180 | ||||||||
| 2) | Modify this number by choosing below: | ||||||||
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Putting the number to work:
Now that you have your Maximum Aerobic Heart Rate number, it is important that you exercise accordingly.
- Warm-Up for 10-15 minutes at a heart rate of 10-15 beats below your Max HR.
- Exercise at an intensity 0-5 beats below your max heart rate, but not over.
- Cool-Down for 10-15 minutes at a HR similar to the warm-up, but now with decreasing intensity.
- If you plan to exercise only 20-30 minutes, your workout will be a warm-up & cool-down.
Example:
You are 40 years old, have exercised 2-3 times a week for the last 3 years but have general nagging health problems including sore knees when you run.
180 - 40 - 5(b) = 135
(You have 40 minutes to go for a jog/run):
- Warm-Up while increasing your HR up to 120-130 for 15 minutes.
- Keep your heart rate between 130-135 for 10 minutes.
- Cool-Down while decreasing your HR from 130 down to your normal walking heart rate
LISTEN TO YOUR HEART, NOT YOUR FRIENDS!
Many individuals starting this program will realize that they have been exercising well over their maximum aerobic heart rate and will think the number is wrong and “not applicable to them”. Give it time; it will pay off.
If you were once running, you may need to jog, or even walk. If you come to a hill, you may need to walk up it. If you exercise with friends, you now have to exercise alone unless they are able to work out at your true aerobic heart rate. (Aerobic activity allows you to talk to friends.)
“When Can I Exercise Harder?”
You can begin to add anaerobic activity when your maximum aerobic function levels off, or “plateaus”. This is determined by your Maximum Aerobic Function Test (MAF).
MAXIMUM AEROBIC FUNCTION
| MONTH | HEART RATE | MAF (min/mile) |
| 1 | 135 | 9:05 |
| 2 | 135 | 8:48 |
| 3 | 135 | 8:22 |
| 4 | 135 | 8:05 |
| 5 | 135 | 8:00 |
| 6 | 135 | 7:40 |
| 7 | 135 | 7:24 |
| 8 | 135 | 7:24 |
| 9 | >135 | ANAEROBIC |
SOME (MORE) KEY POINTS:
- Anaerobic activity is very stressful to the body, if done too soon (without an aerobic base) or too often, your health will suffer.
- Anaerobic activity is performed whenever you are working above your maximum aerobic heart rate, lifting weights (regardless of HR), and racing.
- Do not exceed 3 anaerobic workouts per week, never back-to-back, never more than 5 weeks in an “anaerobic block”, and never over 90% of your MAX HR (not aerobic max!)
SPEED KILLS!
- Anaerobic activity increases free radicals, thereby diminishing health.
- Excess anaerobic activity decreases aerobic function.
- Excess anaerobic activity will increase your “stress of life” progression and lead you further into the General Adaptation Syndrome.
THE AEROBIC LIFESTYLE
- LIVING AN AEROBIC LIFESTYLE MEANS LOWERING STRESS LEVELS SO HEALTH IS MORE ABUNDANT, DIS-EASE IS EXTINCT, AND PERFORMANCE EXCELS.
- LOWERING YOUR STRESS LEVELS FROM THAT OF AN “ANEROBIC”, FAST-PACED, HIGH TENSION LIFESTYLE, TO THAT OF AN “AEROBIC”, RELAXED, LOW TENSION LIFESTYLE:
| ANAEROBIC | AEROBIC | |
| PHYSICAL | ||
| HIGH HR TRAINING | TRAIN WITHIN YOUR AEROBIC ZONE | |
| LIVING/TRAINING WITH PAIN | TREAT UNDERLYING FACTORS CAUSING PAIN | |
| IMPROPER EQUIPTMENT FIT | ADJUST ACCORDINGLY | |
| POOR POSTURE | CORRECT STRUCTURAL IMBALANCES | |
| OVERTRAINING | UNDERSTAND EARLY WARNING SIGNS | |
| CHEMICAL | ||
| DIET HIGH IN REFINED FOODS | EAT MOSTLY NATURAL, WHOLE FOODS | |
| DIET CONTAINS HYDROGENTATED FATS | ELIMINATE ALL HYDROGENATED FATS | |
| EXCESS CAFFEINE INTAKE | REDUCE OR ELIMINATE; DRINK MOSTLY H2O | |
| HIGH CARBOHYDRATE INTAKE | REDUCE CARBS, TRY THE 2-WEEK TEST | |
| POOR AIR QUALITY | USE AN INDOOR FILTER; EXERCISE AWAY FROM TRAFFIC | |
| POOR WATER QUALITY | INVEST IN A HIGH QUALITY WATER FILTER | |
| EMOTIONAL | ||
| STRESS AT WORK | TAKE TIME OFF DURING DAY, VACATION | |
| STRESS OF RACING | MENTALLY FOCUS; DON'T RACE TOO OFTEN | |
| STRESS OF EXPECTAIONS | SET MORE SHORT TERM, REALISTIC GOALS | |
| THERMAL | ||
| HEAT/HUMIDITY | EXERCISE EARLY MORNING - EVENING | |
| COLD AIR | DRESS WARM | |
| COLD WATER | WEAR A WETSUIT |
LISTEN TO THE WARNING SIGNS!
UNDERSTAND THE EARLY WARNING SIGNS OF OVERTRAINING (TOO MUCH ANAEROBIC EXCERCISE, TOO MUCH TOTAL STRESS, OR BOTH), AND SLOW DOWN BEFORE YOU ARE FORCED DOWN FROM INJURY AND/OR ILLNESS.
- MORNING RESTING HR GREATER THAN 10% OF NORMAL
- DIZZY OR LIGHTHEADED UPON STANDING UP
- CRAVINGS FOR SUGAR AND/OR SALT
- PERSISTANT SORE THROAT
- GENERAL ACHES AND PAIN, RELEIVED BY EXERCISING
- EYES SENSITIVE TO LIGHT
- IRRITABILITY
- LACK OF DESIRE TO EXERCISE
- INSOMNIA, OR WAKING UP IN THE MIDDLE OF THE NIGHT
- FREQUENT NIGHT TIME URINATION
- LIMB TWITCHING OR JUMPING WHILE FALLING ASLEEP
- PMS: Cramping, back pain, over-emotional, breast tenderness, fatigue
- EYE LID SPASMS – FUNCTIONAL BLEPHAROSPASM
- BURING AND/OR BLOOD SHOT EYES
- ANKLES “EASILY TURN”
