Aerobic Exercise Made (sort of) Easy
Let’s try to clear the air and have a bit of a nuanced discussion about exercise. We will define aerobic exercise first, and then help you understand how to specifically train aerobically.
Aerobic exercise does not refer to the type of movements performed: for example, running can be done as aerobic exercise (slow pace 5 miles jog), but also as anaerobic exercise (200m sprint), depending on intensity. Aerobic exercise refers to the way our bodies produces energy to perform that exercise. During aerobic exercise, our body is able to use oxygen to produce energy to move our muscles; this happens at low intensities, much lower than you think! During anaerobic exercise, on the contrary, our metabolism does not use oxygen to create the energy it needs to move. Most athletes or physically active individuals train anaerobically the majority of time, sometimes thinking they are actually training aerobically.
For optimal health for both athletes and the general population, training the aerobic system is an absolute priority. Building the aerobic base before stepping into interval training (speed work) is recommended: it trains muscles, ligaments, tendons at manageable intensities and gets these tissues ready for higher demands. This, in turn, can help prevent injuries, illness and burnout. Aerobic training also induces functional adaptations in the cardiovascular system (heart and blood vessels), respiratory system (lungs and airways) and musculoskeletal system (muscles), promoting better overall health. Additionally, within this zone, fat burning is maximized.
Let’s be clear, we are not recommending to only train aerobically and completely disregard anaerobic training. Anaerobic training is also extremely important: training at high intensities comes with incredible benefits. An optimal training routine is one that includes all types of exercise: aerobic training, high-intensity anaerobic training and strength training (training with weights and resistance). For this blog post, we will focus our attention on aerobic training and how to go about it, but please, always, always, always remember to lift weights! The older you get, the more important it becomes.
So let’s talk about how to train aerobically. The only tool you’ll need is a heart rate monitor. Chest straps tend to be more precise than wrist bands.
The most simple method, especially for beginners is to use the Maffetone Method and MAF Formula, developed by Dr. Phil Maffettone.
The MAF formula:
Subtract your age from 180
Modify this number by choosing below:
a. If you have or are recovering from a major illness or if you are on medication, subtract an additional 10
b. If you have not exercised before or have been exercising but have been injured, sick, going “down hill” or have asthma or allergies, subtract an additional 5
c. If you have been exercising for more than two years and making progress without any problems, add 5
d. If you have been exercising for up to two years without any significant problems, then keep the result of 180 – your age
For example, if you are 30 years old and fit into category b:
180 – 30 = 150, then 150 – 5 = 145
When training, you want to keep the heart rate within 10 BPM (beats per minute) of the max heart rate, but not exceed it. In this example, your max aerobic heart rate is 145, so you will want to keep your BPM between 135 and 145 while you train in order to be training aerobically.
Let’s get to training!
Now that you have your Maximum Aerobic Heart Rate number, you can use your heart rate monitor to give purpose to your session and track your progress over time. Your session should look something like this:
Warm-up for 10-15 minutes at a heart rate of 10-20 beats below your Max Aerobic HR.
Exercise at an intensity 0-10 beats below your max aerobic 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 55 years old, have exercised 3-4 times a week for the last 3 years but have ankle and foot pain when running.
180 – 55 – 5(b) = 120
Let’s say you have 40 minutes to go for a jog/run:
Warm-Up while increasing your HR up to 100-110 for 15 minutes
Keep your heart rate between 110-120 for 10 minutes
Cool-Down while decreasing your HR from 110 down to your normal walking heart rate
When can I incorporate some anaerobic training?
When you plateau! You will see your performance improve drastically within the first few weeks and months. You measure these improvements with changes in the pace you can sustain, while maintaining the same heart rate. If you can run/walk/row/swim faster, but keep your heart rate at the same level, you’re improving.
For example:
The first month you run 3 miles at a pace of 10:30 minutes per mile while keeping your target heart rate at 135
The second month you run 3 miles with a pace of 10:15 minutes per mile while keeping your target heart rate at 135
Your pace time for the second month is better than the first month and you’re keeping your heart rate consistent.
You will eventually reach a plateau: at some point, your performance will not keep improving and you will stabilize your numbers. That’s when you’re ideally ready to incorporate some higher intensity training in your routine.
You will quickly realize that this intensity appears very low and you can talk while you exercise. You may think you are too conditioned to benefit form this method, but the truth is this takes time. You may have to slow your pace down drastically and build it back up with time: this method will pay off in the long run.
Another method that we’ll discuss in a future post is Joel Friel’s guide to setting zones for aerobic training.
There are more advanced measurements of aerobic training, such as metabolic testing. These tests are usually available at University laboratories and provide an accurate estimation of individual exercise metabolism and lactate measurements.