***** All things Fitness *****

[BWillie]

Originally Posted by penguinz

Zero. I train for strength not fitness. I get a couple mile walk or two in per day to keep the heart happy.

I probably walk 15 miles a week in the summer but it does not appear to do anything for me in terms of improving my resting heart rate or ability to run long distances.

[Megatron96]

Originally Posted by BWillie

I probably walk 15 miles a week in the summer but it does not appear to do anything for me in terms of improving my resting heart rate or ability to run long distances.

You're not getting your heartrate up to the right level. Doesn't matter if you walk/jog/row/stairmaster/whatever, it's all wasted unless you get your heartrate up to the right range. For me, at 54, I have to keep my heartrate up to at least 135-150 range/25-30 minutes to improve my endurance (presumably my resting heartrate as well, though it's been pretty steady at about 58 beats/minute for 6-7 years now).

I'd probably run for around half a mile, then walk until you felt like you could jog again, rinse and repeat, instead of just walking for 3 miles/day. Or walk uphill at about a 3.0 mph pace for 3 miles. A weighted vest/carrying weights would probably also do the trick.

[NewChief]

Originally Posted by Megatron96

You're not getting your heartrate up to the right level. Doesn't matter if you walk/jog/row/stairmaster/whatever, it's all wasted unless you get your heartrate up to the right range. For me, at 54, I have to keep my heartrate up to at least 135-150 range/25-30 minutes to improve my endurance (presumably my resting heartrate as well, though it's been pretty steady at about 58 beats/minute for 6-7 years now). .

WTF. You never heard of Zone 2 training?

[Megatron96]

Originally Posted by NewChief

WTF. You never heard of Zone 2 training?

Don’t know. Maybe I know it by a different name. I do know as a former runner that to improve your endurance/stamina you have to make your heart/cardiovascular system work to become more efficient. That means elevating your heart rate and keeping it there for 20-30 mins at a time. Never found a better way to do it.



Okay, zone 2 training is basically what I was doing in OrangeTheory. Which is essentially what I just posted; a low-intensity walk/jog, faster than a normal walking pace.

[DanT]

Originally Posted by Megatron96

Don’t know. Maybe I know it by a different name. I do know as a former runner that Tom prove your endurance/stamina you have to make your heart/cardiovascular system work to become more efficient. That means elevating your heart rate and keeping it there for 20-30 mins at a time. Never found a better way to do it.



Okay, zone 2 training is basically what I was doing in OrangeTheory. Which is essentially what I just posted; a low-intensity walk/jog, faster than a normal walking pace.

The prevailing guidance, as I understand it, is that 80% of one's training volume should be in this nice and easy zone.

[Megatron96]

Originally Posted by DanT

The prevailing guidance, as I understand it, is that 80% of one's training volume should be in this nice and easy zone.

Okay. What’s s hard about asking 3.0 mph? From experience, it doesn’t seem that hard.

[DanT]

Originally Posted by Megatron96

Okay. What’s s hard about asking 3.0 mph? From experience, it doesn’t seem that hard.

Oh, I don't think 20-minute miles would get most people to Zone 2. That's a little too slow. You and I are in our 50's. Let's suppose a 55 year-old had a maximum heart rate of 170. Zone 2 would be to get the heart rate to about 60 to 70% of that, which would be 102 to 119 bpm.

I understand that you also run marathons and do Orange Theory. So your harder workouts (or stretches within an Orange Theory session) are a mix of Zone 3 and 4. Those are great for increasing VO2 max, but you don't want to do too much of those a week. On my training plans (e.g. I like Greg McMillain's plan and the Hanson Marathon Method), there might be, say, 2 runs a week out of 5 or 6 that are in those zones.

It's really good to aim for either really nice and easy, like Zone 2, or pretty intense, limiting the intense workouts so that you're not burned out for the easy workouts and long runs. A lot of folks spend too much time in the grey zone, in between these two extremes.

[Marcellus]

Originally Posted by Megatron96

Okay. What’s s hard about asking 3.0 mph? From experience, it doesn’t seem that hard.

General rule of thumb is 80% of your cardio should be zone 2, this builds endurance.

20% should be at threshold pace which is what you referred to before in the 155BPM range, that increases VO2 max and efficiency.

3 -45 minute sessions in zone 2 and 1 20 minute session at threshold per week is enough to improve VO2 max and also keep you cardio healthy. This can be running, cycling, rowing. assault bike, etc...anything that elevates heart rate.

What's interesting is I read book that quoted a study that shows that having a below average V02 max for you age is a bigger indicator of dying early than if you simply smoked for 20 years. Though I assume that would sort of go hand in hand the idea is bad cardio health in general is worse than being a smoker, even if you aren't a smoker.

So even if you don't smoke and aren't overweight you need to be at least average cardio wise or your health risks are pretty large.

[penguinz]

Originally Posted by BWillie

I probably walk 15 miles a week in the summer but it does not appear to do anything for me in terms of improving my resting heart rate or ability to run long distances.

Why the need to run long distances?

And why would you walk, and only apparently in the summer, in order to be able to run long distances?

You need to train for what your goal is.

You wouldn't go bowling in order to improve your jump shot.

[BWillie]

Originally Posted by penguinz

Why the need to run long distances?

And why would you walk, and only apparently in the summer, in order to be able to run long distances?

You need to train for what your goal is.

You wouldn't go bowling in order to improve your jump shot.

When I walk 15 miles a week in the summer it is because Im golfing, running golf carts around for work, or the trails behind me house with my girl. I guess I just need to pick up the pace but Id be afraid ppl will think Im a nut fast walking like those old women in the mall. I guess running it is.