. The studies show it clearly. But the evidence doesn’t stop there. A recent study performed in Quebec showed that an aerobic exercise programme that included occasional 90-second bursts at 95 per cent of maximum heart rate burned three and a half times more
great runner," says Anderson. Using a heart monitor is a good way to prevent yourself from training too hard on your easy days. "Keep your heart rate below 75 per cent of your maximum heart rate– or 70 per cent of your heart rate reserve – and let your
says.Dr Jaques advises women to keep their heart rate at or below 140 beats per minute (bpm) while exercising. Experiments on pregnant dogs suggest that running at an intensity greater than 70 per cent VO2max (the point of maximum oxygen capacity
50 and 70 per cent of your maximum heart rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy comes from carbs. So it seems logical that to lose fat you should keep your heart rate low
heart rate. Your easy and long training runs can be much slower – they’re often just time on your feet. Don’t worry too much about pace – what is key, is the effort you put in. Pick some races at weekends, relax, make sure you’ve got enough breakfast
. The last physiological variable to adapt is your sweat rate, which takes eight to 14 days to reach maximum efficiency. Other, faster responders include increased plasma volume, decreased sodium concentration in the blood, decreased heart rate while running
sluggishness at the beginning of my long runs? • What exactly causes a reduction in resting heart rate? • Do I need a rest? • Is this tiredness a result of working hard, or over-doing it? • How hard does hard training need to be? • Routines
and run whichever way your impulses suggest.Let your heart beat freely. The heart-rate monitor is a great training tool, but some runners become so dependent on it that they forget what it means to run by feel. Others compute their maximum heart rates too
think the "fat-burning" low-intensity zone is a myth, and that high-intensity exercise burns more total calories, and more fat, per unit of time. The most important factor is the distance you run. However, running at around 70% of maximum heart rate
great aid to motivation. The information you record is up to you, but normally includes training route, speed, distance, the weather and how you felt during and after the run. Some people also note what shoes they wore, their maximum heart-rate and how
