I've been using the Fitbit recently to get a sense of my maximum and average heart rate depending on the type/intensity of training I’m performing. My real focus is my heart rate as it relates to or differs from my breath rate.

Let’s use gait and locomotion to describe ways to vary your aerobic training each week. Here’s an example of how you can add more substance to your steps.

Short intervals are as low as :15-:20 seconds and sometimes up to 30-45 seconds of higher intensity with a recovery rate of 1:5, 1:3, 1:2, and eventually 1:1. (example is :15 sec FAST, :1:15 Slower)

Longer intervals are usually in the 3-5 minute range with a repeating fashion utilizing an equal work to recovery or greater recovery periods. (example is 4 min FASTer, 4-5 min SLOWer)

A short interval day could be 15-20 minutes in total duration.

A longer interval day could be 20-30 minutes total.

Each of these days will have an element of higher gears (4 & 5) with mouth breathing involved (GO) and an element of lower gears (1, 2, 3) with different intensities of nasal breathing only (Slow).

When referring to these GEARS, I’m taking direct inspiration from the model developed by SHIFT // ADAPT. If you’re interested in learning more, you should check this crew out. Everything Health & Human Performance related, with some real gold nuggets!

Here’s a the visual you need.

Time Trial/Distance efforts are 30-60+ minutes in length and are used as a safe way to measure total work capacity, aerobic efficiency, and stamina of your mechanics. These test whether you are an active participant in the adaptation process. The developed sense of self and awareness in knowing when to GO and when to Slow.

Change in intensity requires a change in our breath. The Heart (rate) responds to the breath rate. We have conscious control over the use of the nose vs the mouth and the quality of our breath. This is the best way to measure your intensity and response to the task at hand. The nose knows!

Happy steps,

Will P.

A video on Power Walking

https://www.youtube.com/watch?v=X4DHj94ZlQQ

A video on Slow Jogging

https://www.youtube.com/watch?v=9L2b2khySLE&list=PLBX6Ma7yDxax__sSNNB-5-2rVezIOlhJZ&index=38

A video on Natural Running

https://www.youtube.com/watch?v=zSIDRHUWlVo&list=PLBX6Ma7yDxax__sSNNB-5-2rVezIOlhJZ&index=36