Endurance Planet   /     ATC 251: Setting Heart Rate Zones using Metabolic Efficiency vs. MAF 180 Formula, Strength Training After Illness, HRV Troubleshooting, Nasal Breathing, and More

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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).