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I emphasize a strong aerobic base for all athletes, regardless of sport.

Without that aerobic base, your muscles will not be able to function efficiently during any exercise. Your recovery will be longer and your endurance will be less.

I have a tested and physiologically sound method for aerobic training. The minimum workout is 25 minutes, but it can be as long as you want. You can use anaerobic intervals during the exercise, but you do not have to.

Here's the quick version: 

To do aerobic exercise,

  • Take ten minutes to ramp your heart rate up into your aerobic zone (see below for how to calculate that).
  • Sustain your heart rate in this zone for at least five minutes.
  • Throw in some one-minute intervals at 10 to 20% higher heart rate, if you like.
  • Take ten minutes to ramp your heart rate down to the low 100's or high 90's before you stop moving.

Click here for the full article and details about the method.