March Motivation Challenge | Fitness Motivation
Let me introduce you to a book written by Mark Sisson, author of The Primal Blueprint, and Brad Kearns, author of Breakthrough Triathalon Training. Primal Endurance will open your eyes to endurance training and help you understand that you don’t need to run as fast as you can to gain fitness benefits. It’s actually the opposite!
Check it out here: Primal Endurance Book
I want to inspire you with my March Motivation Challenge and help you understand that your cardio endurance workouts do not need to be heart pounding and exhausting. Cardio endurance workouts are not High Intensity Interval Training (HIIT) Workouts. You need to stay in your aerobic zone (approximately 55-75% of your max heart rate) during a cardio endurance workout, while a HIIT workout requires you to complete short intervals at 80-90% of your max heart rate.
Use this formula by Dr. Phil Maffetone: 180- your age= your aerobic threshold. Keep your heart rate at or slightly below your aerobic threshold during your long duration cardio workouts. This will help you achieve maximal fitness benefits from your long duration cardio workouts. For example, for a 34 year old, subtract 34 from 180. 146 is the aerobic threshold. A 34 year old should try to stay at or just below 146 for endurance training. I personally have to jog slowly, instead of running, in order to keep my heart rate from going over my aerobic threshold. It is hard to hold back sometimes because it doesn’t take much to get your heart rate up to your aerobic threshold. In fact, most people do cardio just above their aerobic threshold, especially if they are not using a heart rate monitor. Overtime, engaging in long cardio workouts above your aerobic threshold can lead to injury, inflammation, sickness, and other unfortunate results.
For your March Motivation Challenge, try to do 2-5 hours of cardio endurance every week and stay at or just below your aerobic threshold. This type of cardio workout will improve your cardio endurance, performance, and health! You will change your mindset on what a long Cardio Endurance Workout should feel like. Hopefully it will motivate you to continue to perform 2-5 hours of cardio endurance every week!
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How about doing a 5 Minute Workout?
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Disclaimer: Please check with your doctor and have it cleared before beginning any new exercise or diet program. I am not a doctor or registered dietician, my blog is opinion based and I do not claim to diagnose, treat, or cure any cause, condition or disease. All information provided is for informational purposes only; it is not medical advice and has not been approved by the FTC or FDA. Please always communicate with your doctor to make any decisions or changes regarding your health, as your doctor is the only one who knows what is right for you.