Maybe something you learned the hard way, or something you found out right before making a huge mistake.
E.g., for audiophiles: don’t buy subwoofers from speaker companies, and don’t buy speakers from subwoofer companies.
Maybe something you learned the hard way, or something you found out right before making a huge mistake.
E.g., for audiophiles: don’t buy subwoofers from speaker companies, and don’t buy speakers from subwoofer companies.
Get a heart rate sensor (wrist or chest) and train by heart rate. Most of your cardio should be heart rate zone 2 on the 5 zone scale. This builds your aerobic capacity with minimal damage and can be done almost indefinitely. Harder efforts do more damage and add recovery time so should be limited to about two a week.
If you’re going slow you’re doing it right, it will suck less, and you’re more likely to continue. Your slow speed will get faster over time.
How do I work out my personal heart rate zone boundaries?
Many apps will estimate them for you. The general formula for max heart rate is 220-age (if you’re 30, your max is probably around 190 bpm).
From there, the zones are usually calculated as % of max HR. Zone 5 is 90-100, 4 is 80-90, 3 is 70-80, 2 is 60-70, 1 is 50-60.
For our 30yo above, zone 2 would be around 114-133 bpm. That will feel super slow but that is the point, this is something you could do for a while and it should account for about 80% of your total exercise time in a week.
Edit: if you determine through training that your max is different, adjust it accordingly.
Generally agree, but the breakdown should be 80/20, 80% easy and 20% hard. It’ll be real difficult to get faster without the 20% hard.