ATC 251: Setting Heart Rate Zones using Metabolic Efficiency vs. MAF 180 Formula, Strength Training After Illness, HRV Troubleshooting, Nasal Breathing, and More
January 5, 2018
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On this episode of Ask The Coaches:
- Making a comeback to sport after cancer – where does one start?
- Endurance vs. strength training needs after your body has gone through severe illness.
- Mentions:
- Podcast: 8 Steps to Mastering MAF
- The 5×5 strength training program
- 10 exercises that keep you athletic as you age
- Metabolic efficiency test results vs. MAF 180 Formula for heart rate zones.
- How does MAF correlate with the crossover point on ME tests.
- Defining Fatmax vs. crossover point.
- Crossover point (switching from mainly fat burning to majority carb burning) compared with LT – correlated.
- If MAF is <145 HR but crossover point is >165 HR, what is a “safe” aerobic zone to train in?
- The tradeoff between burning more fat and getting faster – fat burning is great, to an extent.
- Mentions: Podcast with Phil Maffetone and Alan Couzens on metabolic testing and MAF
- HRV issues (seen on SweetBeat app)
- Should a young 20-something female athlete expect to see a chronically low HRV? What could be causing this?
- Troubleshooting HRV: check the hardware (HRM strap, etc), what you’re doing when you’re testing, etc.
- How HRV figures out your personalized “norm” to assess readiness to train.
- When low HRV is a red flag that something else might be wrong and it’s time to get health checked, as well as stress levels.
- Training goals: go with “if it’s not broke don’t fix it” or give MAF a try?
- When and why you should stay the course with your training vs. switch things up, e.g. try out MAF.
- MAF vs. nasal breathing
- If you can breath through your nose at a heart rate higher than your MAF, does this mean you should bump up your MAF/aerobic heart rate?
- Is this an example of MAF not fitting right for master’s athletes (i.e. MAF HR at 50+ is too easy).
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