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If you usually work out for 30 minutes, try adding 10 https://chicagohustlesmagazine.com minutes to your routine. Immediately after completing the mile — check your heart rate using a portable monitor or take your pulse. A maximal exercise test is intense — but relatively short – between 10 and 20 minutes total. If you have a higher VO2 max, that means your heart and lungs are more effectively supplying blood to your muscles, and that your muscles are efficiently extracting and using oxygen from your blood.
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The glycolytic system can sustain high-intensity effort for roughly 10 seconds to 2 minutes before lactate accumulation forces you to slow down. The aerobic system powers everything longer than 2 minutes using carbohydrates, fat, and protein with oxygen. Running easy days at a pace that tips into glycolytic contribution blunts mitochondrial adaptation and extends recovery time between hard sessions. Glycolytic workouts typically need 48 hours of recovery before the next hard session.
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