to develop cardiovascular and muscle capacity, and lay the foundation for distance-running performance. When you add aerobic miles (run at about 70 to 80 per cent of your maximum heart rate), you raise your aerobic threshold – so you can run a faster pace

and not on your times or heart rate. The run will be stimulating and you’ll feel a sense of achievement when you finish because you will have done something for yourself. Only increase the time you spend running and the number of days you run after consulting your

some super reviews of his Polar F11 heart rate monitor and Garmin 205).AlfaMale, also writing about the New Balance 1050, mainly in comparison with his Asics 2100s.Giving a female perspective, Thalita Vergilio writes warmly of the modestly priced Asics

, the Archives of Internal Medicine reported that Dutch men who ate the most chocolate had a 47 per cent lower mortality rate over 15 years than a similar group that consumed little chocolate. In June, the Journal of Cardiovascular Pharmacology published a

of your training sessions. It's tempting to test yourself at club or group sessions, or on routes that you've breezed through in the past, so control your effort by using a heart-rate monitor. This is not the time to be pushing the big gears or running

as it takes you to run the repetition – and walk the last 50 metres of the recovery before starting the next effort.” If you're using a heart-rate monitor, don't start the next rep until your heart rate drops to 120 (men) or 130 (women).Check your progress

-enthusiastic after some good performances! I then came down with a throat/chest virus which was completely debilitating.To cut a long story short, I eased off my training (still doing the odd jog), but, like you, my resting heart rate was about 5-6 bpm above normal

seconds to your 10K pace Heart Rate Run at 85 to 90 per cent of your maximum heart rate (use a heart-rate monitor to find out your max and to keep track on the run)Perceived Exertion An eight on a one to 10 scale (a comfortable effort would be a five

between 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

.) That said, an excess of fat is bad news. Saturated fats – usually found in meat or dairy – can raise cholesterol and increase the risk of heart disease. They also affect the transfer of nutrients to muscles. Unsaturated fats are far better because