Aerobic Base-Building

by Amanda Russell

How do you build an aerobic base? Begin by finding your maximum heart rate.
Subtract your age from 180. Now select which category you fall into. If you don’t already work out regularly or you’re recovering from an illness or injury, subtract 10. If you only exercise occasionally, subtract 5. If you have worked out regularly for the past year, leave the number where it is. This is the number you’ll work with. To build an aerobic base, you need to keep you heart rate at or below this number during your next 6-12 weeks of training.

Here’s the easy part: wear your heart rate monitor and do whatever exercise you prefer. You can jog, cycle, workout on the treadmill or elliptical trainer. Have fun with your workouts. You’ll be ready for intervals in no time!

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