I love steady state cardio but maybe the information I was using was wrong. 220-age is max heart rate and steady sate should be 50%-60% of that. 60%-70% is moderate and above that is High intensity. Was I using the wrong formula?
that formula isn't very efficient if you're reasonably fit. Use this instead. Find your resting heart rate RHR (sit still for 10 minutes and measure heart rate). Then use this formula (220-RHR) x (intensity %) and then add RHR back to it and that's a good range for steady state. so RHR of 50 would be 220-50 = 170 170x.50 = 85 85 + 50 = 135 for training hr
@pippinperformance Can steady state be like 70-75% intensity 😅 I really like to just go as hard as I can for like 40-60 minutes on the elliptical or stair machine. It's just fun for me. My heart rate doesn't really go up and down; it just stays up so is that still steady state or I need to lower my intensity? That sounds so boring to me. Do you even get the "high" from working out that way?
I'm not a 100% sure but I would think that the heavy bag may not work for LISS. LISS is usually associated with the same continuous movement over a prolonged period of time, like cycling, running, or swimming. Basically, you're never letting the muscles truly relax. With heavy bag work, I think the work is too sporadic. Once again, I'm not 100% sure of this. Most boxers or fighters in general use their slow long runs to satisfy their steady state.
I'm not 100% positive, but I would assume the better your aerobic system, the better you would be at handling stress, therefore lowering cortisol levels. I would ask a MD in endicronology to be sure.
This is what my endocrinologist recommended to me - steady state. I had been doing HIIT and discovered it raised my cortisol too high, plus, I wasn't seeing the results I wanted. That's changed since I started doing 50-60 minutes of LISS Walking four to five days a week.
180 is just a useful number to use when estimating your steady state range when you subtract your age from that. If you don't have access to the VO2 max testing, it gives most people a place to start at.
You can any type of cardiovascular exercise. Walking (if intense enough), elliptical, bike, stepmill, and/or swimming will all be perfect as long as the heart rate stays constant.
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I watched this vid earlier this year and applied it and saw huge gains in my general endurance for roller derby. Thank you!
You're so welcome! It's amazing how simple it sounds, yet it's still so darn effective.
Exactly what I was looking for. Thank you ☺️
I love steady state cardio but maybe the information I was using was wrong. 220-age is max heart rate and steady sate should be 50%-60% of that. 60%-70% is moderate and above that is High intensity. Was I using the wrong formula?
that formula isn't very efficient if you're reasonably fit. Use this instead. Find your resting heart rate RHR (sit still for 10 minutes and measure heart rate). Then use this formula
(220-RHR) x (intensity %) and then add RHR back to it and that's a good range for steady state. so RHR of 50 would be 220-50 = 170
170x.50 = 85
85 + 50 = 135 for training hr
@pippinperformance Can steady state be like 70-75% intensity 😅 I really like to just go as hard as I can for like 40-60 minutes on the elliptical or stair machine. It's just fun for me. My heart rate doesn't really go up and down; it just stays up so is that still steady state or I need to lower my intensity? That sounds so boring to me. Do you even get the "high" from working out that way?
@@emilyvelez4938 its a marathon not a sprint so it gets harder later on. Once u step out of ur steady state you will feel the runners high.
What do you think about working the heavy bag for LISS?
I'm not a 100% sure but I would think that the heavy bag may not work for LISS. LISS is usually associated with the same continuous movement over a prolonged period of time, like cycling, running, or swimming. Basically, you're never letting the muscles truly relax. With heavy bag work, I think the work is too sporadic. Once again, I'm not 100% sure of this. Most boxers or fighters in general use their slow long runs to satisfy their steady state.
Depends on the bag and the drill
What about elevated cortisol levels
I'm not 100% positive, but I would assume the better your aerobic system, the better you would be at handling stress, therefore lowering cortisol levels. I would ask a MD in endicronology to be sure.
This is what my endocrinologist recommended to me - steady state. I had been doing HIIT and discovered it raised my cortisol too high, plus, I wasn't seeing the results I wanted. That's changed since I started doing 50-60 minutes of LISS Walking four to five days a week.
Where did you get 180 from?
180 is just a useful number to use when estimating your steady state range when you subtract your age from that. If you don't have access to the VO2 max testing, it gives most people a place to start at.
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What exercise are the ones to do?
You can any type of cardiovascular exercise. Walking (if intense enough), elliptical, bike, stepmill, and/or swimming will all be perfect as long as the heart rate stays constant.
Walking with an incline and what else?
Slow pace Running