For at this time’s version of Expensive Mark, I’m going to be answering questions on Most Cardio Operate, or MAF. If that is your first time listening to the time period, MAF refers to a way of endurance coaching that maximizes the operate of your fat-burning cardio system. I’ve come down laborious on standard or fashionable modes of endurance coaching prior to now for being too hectic and reliant on sugar. MAF coaching is the other: low stress and reliance on physique fats.
Let’s dive proper in to the questions:
What’s MAF coaching?
MAF trains your cardio fat-burning system to be extra environment friendly and produce better output on the similar “depth.” It means slowing the hell right down to go sooner. It means the slower you go, the extra fats you’re burning and the higher your mitochondria are getting at using fats for vitality. It means coaching as much as however not over your most cardio coronary heart charge.
MAF was coined by Phil Maffetone, who got here up with an ingenious method to calculate your max cardio coronary heart charge: subtracting your age from 180. 180 minus your age provides you the guts charge at which you’re burning the utmost quantity of fats and minimal quantity of sugar.
Say you’re 30 years outdated. 180 minus 30 is 150. To burn probably the most fats doable, you preserve a coronary heart charge equal to or decrease than 150 BPM. Now, and right here’s the trick: It doesn’t sound like a lot. It doesn’t really feel like a lot. It in all probability feels means too straightforward. However bear with me. It really works. That is the place the magic occurs, the place you accumulate straightforward quantity, the place the “base” is constructed, the place you start constructing extra fat-burning mitochondria.
The laborious fact is that if jogging spikes your coronary heart charge previous your cardio max, you’re not excellent at burning fats throughout train. Even if you happen to don’t “thoughts” pushing that coronary heart charge up. Even if you happen to “really feel advantageous” jogging at 153 bpm. 180 minus age is the place you must be to enhance fats burning. Which may appear like jogging, or strolling, or strolling uphill, or working fairly briskly, relying on the place you’re beginning. It’s all relative to your cardio health.
It takes persistence to remain on the cardio zone, however over time, if you happen to’re constant, you’ll discover that you may deal with the next and better workload at that very same “straightforward” MAF coronary heart charge. You’ll be going sooner whereas nonetheless burning principally fats—and it’ll nonetheless really feel straightforward.
What are the advantages of cardio utilizing MAF coaching?
In some components, I’m generally known as the anti-cardio man. I coined the phrase “continual cardio,” and your complete cause I obtained into this Primal enterprise is that many years of elite endurance coaching—marathons and triathlons—wrecked my physique and drove me to develop and pursue a unique, extra sustainable path to well being and health.
However I’m not anti-cardio. In reality, transferring steadily at a gradual tempo in all its incarnations types the inspiration of my Primal Blueprint Health philosophy. And MAF is nearly one of the best ways to do it.
Whenever you construct your cardio base, you don’t simply get higher at working (or biking, or rowing, or swimming, or no matter it’s that you just’re doing). There are extra advantages that aren’t as overtly noticeable:
- You get higher at using the fats you eat and the fats you retailer, paying large dividends in different areas of your life.
- You get steadier vitality ranges all through the day. There’s at all times that massive bolus of vitality hanging round, able to be consumed and transformed into ATP. And also you’re excellent at burning it.
- You’ve got a decrease propensity to snack. It’s simpler to stay to a wholesome means of consuming and chorus from snacking when you possibly can cruise alongside consuming your personal adipose tissue in between meals.
- You’ve got extra mitochondria, and the mitochondria you may have are higher at burning fats. That is what all the things comes right down to. Mitochondrial dysfunction and subsequent vitality overload lie on the root of many degenerative ailments. The higher your mitochondria work, the extra vitality you possibly can deal with, and the much less seemingly you’re to endure the unfavorable ramifications of continual vitality overload.
This appears to confer advantages to longevity. Though we will’t set up causation, average train—jogging as much as 20 miles per week at an 11 minute mile tempo—provided probably the most safety towards early mortality in a single examine. Operating greater than 20 miles per week, or working at a 7 minute mile tempo, provided fewer mortality advantages.
Plus, having that enormous cardio base helps with any bodily pursuit, and never simply endurance sports activities. A big cardio base helps in CrossFit. A big cardio base helps in soccer or martial arts or mountain climbing. Each time you possibly can burn extra fats, save extra glycogen, and nonetheless get the identical quantity of efficiency, you’re successful.
Whenever you’re aiming for MAF, how a lot cardio is an excessive amount of?
So long as you keep within the MAF zone, it’s very laborious to overdo cardio. You’re deriving your vitality primarily (90/95%) from fats, a just about inexhaustible vitality supply, and little or no from carbohydrate. You’ve got hundreds of energy at your disposal. Your relative depth is decrease than the one who’s on the market burning sugar, so your joints aren’t falling aside and your muscle mass aren’t getting as fatigued. You’re accumulating much less stress total.
Whenever you begin hitting intensities that elevate your coronary heart charge past the 180 minus age MAF zone, your tally begins. The stress and joint harm begins to build up. You turn into extra reliant on sugar in comparison with fats. You possibly can nonetheless prepare like this, however your margin for error is loads smaller.
If I needed to put a quantity to it, I’d say that you just shouldn’t burn more than 4000 calories a week from cardio.
How must you eat whereas doing most cardio operate?
MAF is best when paired with carbohydrate restriction. It doesn’t need to be keto reset ranges, though that’s an awesome possibility. Customary Primal low-carb, staying below 150 grams per day, is sweet sufficient.
Whenever you mix MAF coaching with carb restriction, all the things is enhanced. You construct extra mitochondria after a single carb-restricted MAF coaching session than after the identical session with out the carb restriction.
Going low-carb whereas MAF coaching additionally continues the work whenever you’re at relaxation. Should you burn primarily fats when endurance coaching however go dwelling to a high-carb food regimen, you’re squandering lots of progress.
What if I’m too gradual?
One of the crucial widespread questions I obtain comes from folks frightened they’re too gradual. “I really feel like I’m going too gradual. I can run a 7:00 minute mile no drawback at race tempo and the next coronary heart charge, but when I keep at 180 minus age, I can’t get my pace previous 10 minute miles.”
You possibly can maintain doing the upper HR runs, however you’re not constructing a base and chances are you’ll be setting your self up for harm down the road. Which means you’re good at burning glucose/glycogen and have an excellent tolerance for discomfort, but it surely additionally signifies that on this present configuration, you suck at burning fats. The entire level of MAF coaching is to coach on the highest coronary heart charge you possibly can deal with (and highest pace) whereas nonetheless getting 90-95% of your vitality from fats. Over time, you’ll discover that as you get higher fats tailored, your mile tempo will come down at that very same MAF coronary heart charge. That’s the indicator that you’re turning into extra environment friendly along with your burning of fats over glucose.
Monitor issues over months, not exercises. It might take a very long time to enhance, however enhance you’ll. Professional tip: if you’re a well-trained runner or bike owner, you might in all probability add 5 to that 180-age quantity and be OK.
Isn’t my MAF tempo means too straightforward?
It appears means too straightforward, and that’s the entire level. It’s additionally the place folks get tripped up.
You suppose you possibly can deal with a bit extra, so that you push the HR up. I imply, working at a simple tempo couldn’t probably make you quicker.
Over time, you’ll discover that as you get higher fats tailored, your mile tempo will come down at that very same MAF coronary heart charge. That’s the indicator that you’re turning into extra environment friendly along with your burning of fats over glucose.
Simply make certain you’re at all times in a position to keep it up a dialog and never get winded because the “guard-rail.”
People, that’s MAF coaching. If you need extra particulars and a selected plan of assault, try my e-book Primal Endurance.
If in case you have any extra questions, ask down beneath! Thanks for studying, everybody.