![]() So if you’re looking to get fit in a hurry, you should hit high intensities often. Here’s the second point regarding the two sides of the cardiovascular fitness equation: Adaptation to high intensity work happens relatively quickly (4-6 weeks), whereas adaptation to low intensity work takes considerably more time (4-6 months) (See Fig. There is no thought to controlling intensity based on achieving specific adaptations the goal is simply to empty the tank every workout. If you’re running 5 miles, then run 5 miles as fast as you can. If you’re doing 400-meter repeats, run them all out in the best times possible. They think (as I once did) that no matter what distance they’re training at for a given session, just go as hard as you can all the time. This is where people often make big mistakes when doing fitness training. ![]() Peripheral adaptations respond best to low intensity work around the aerobic threshold. Here’s the key: Central adaptations respond best to high intensity work (intervals, etc., that create very high heart rates).
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