What is aerobic base training?

To make sure you are training in the aerobic zone, you should not exceed 80% of your maximum heart rate (170 minus half your age). These are average values. If you prefer to work with subjective perceptions, you should not exceed level 16 on the Borg scale of 1-20. Monitoring heart rate using a pulse meter corresponds to changes in breathing patterns (gas exchange O2/CO2). Many athletes have little experience and cannot determine the point at which lactate begins to accumulate. A "burning" sensation in the legs only occurs after the metabolism has already shifted to anaerobic. It is extremely difficult to return to the aerobic zone once the anaerobic threshold has been crossed. It takes some time for the heart rate to decrease, even if the pace is reduced. Well-trained individuals recover faster. Even if a training session reaches anaerobic zones for a short time, the desired aerobic training goals may already be disrupted. Advantages of Aerobic Training By using heart rate monitors in all training sessions and focusing on the aerobic training zone, the following benefits are achieved: - Improvement of VO2 max. The maximum oxygen uptake capacity (VO2 max.) is the crucial measure of endurance performance. Adaptations such as increased capillarization, increased number of red blood cells, increased number of mitochondria, etc., are primarily induced by aerobic training. - Stronger immune system, fewer injuries, more energy. Training in the aerobic zone means optimal stress for the body and mind. This allows the body to continuously improve fitness and health. When the training intensity is pleasant and energizing, motivation will also be higher. Aerobic training builds energy reserves. You will have more energy available for the day. The opposite is often the case with high-intensity training sessions. Therefore, first establish an aerobic foundation. Your body will only benefit from anaerobic training if the aerobic base is present. Fat Metabolism The body learns to prefer fats as the main fuel when training intensity remains in the aerobic zone. While the untrained individual does not yet have the necessary metabolic prerequisites and initially burns carbohydrates, trained individuals can rely on fats earlier and save carbohydrates. Effects of Health-Oriented Endurance Training Regular cardiovascular training brings numerous benefits for the body and mind: - Cardiovascular health: Decrease in resting and exercise heart rates, increase in maximum oxygen uptake, economization of heart work, increased blood volume and hemoglobin content, enlargement of maximum minute ventilation, improved breathing economy. - Performance: Improved endurance performance, increased performance in work, daily life, and leisure. - Health/Risk factors: Prevention of atherosclerosis and cardiovascular diseases, mitigation of risk factors such as high blood pressure, diabetes, obesity, elevated blood lipid levels. - Osteoporosis: Presumably preventive effect. - Immune system: Strengthening of the immune system. - Regeneration: Accelerated recovery. - Body composition: Additional energy expenditure, weight reduction in overweight individuals in connection with a qualitative and quantitative dietary change. - Mind: Improvement of well-being, stress reduction. Remember: Gentle endurance training without stress or training in the low-intensity zone has positive effects on our health. - Healthier: The immune system is strengthened. Reactions caused by immunological stress play a role not only in infection defense but also in recovery after physical stress. - Smarter: The central nervous system is fatigued. With 1.5 mmol/l lactate during exercise, brain performance also operates optimally. - Happier: Training of this kind releases the body's own "happiness hormones," the so-called endorphins. - Potent: The hormonal system is stimulated. The sex hormone testosterone, which makes one agile and vital, can be increased by up to 21% with moderate endurance training. - Balanced: The autonomic nervous system is positively influenced, allowing us to sleep better. Only those who are not tired can perform at full capacity with a clear mind. - Longer life: Those who move a lot live longer. Who wouldn't want to be healthy and fit well into old age? In summary, this means that if we want to age healthily, we must move – there is no way around it.