How to Train Aerobically to Reset Your Metabolism

When athletes train, whether runners, cyclists, swimmers or any other sport that requires endurance, their bodies search for the most efficient way to utilize energy. When you train above your aerobic threshold, which is typically above 75 to 80 percent of your maximum heart rate, your body uses a process called anaerobic glycolysis for energy. Lactic acid is produced in the absence of oxygen, which is what anaerobic means, and this produces energy. To optimize your performance, and burn a higher percentage of fat, you must perform a period of strictly aerobic training and build an aerobic base.

Things You'll Need

  • Heart rate monitor
  • Sewing tape measure
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Instructions

    • 1
      Your athletic performance will increase after building an aerobic base.

      Calculate your maximum heart rate. If you are male, subtract 0.55 times your age from 202 and that is your maximum heart rate.

      If you are female, subtract 1.09 times your age from 216. For example, if you are a 25-year-old female: 216 - (1.09 x 25) = 188.75.

      Multiply 0.8 times your maximum heart rate to find your aerobic threshold. From the previous example, we would get: 188.75 x 0.8 = 151. Therefore, a 25-year-old female's aerobic threshold is 151 beats per minute.

      There is a slight variation based on the individual in aerobic threshold. This is why it is suggested you train between 75 and 80 percent as your maximum during the aerobic base building period.

    • 2
      After you build an aerobic base you will experience increased stamina and endurance.

      Monitor your heart rate by wearing a heart rate monitor during all of your exercise. Perform your training below 80 percent of your maximum heart rate. In the previous example, that means the 25-year-old woman should try and keep her heart rate under 151 bpm. Training slowly may seem counter-intuitive for any training program, however, building an aerobic base is essential to increased athletic performance as well as increased fat burning.

    • 3
      Losing fat results in smaller body measurements.

      Keep a journal of your workouts. Log information such as time of workout, max and average heart rate and type of exercise completed. Ideally, an aerobic base building program should last between eight and 12 weeks. During this time, your body does not have the need to use anaerobic glycolysis for energy. After the first couple of weeks, which varies for different individuals, your body will begin to use your fat stores for energy during exercise instead of carbohydrates that have not yet been stored.

    • 4

      Measure your waist, hips, chest and any other areas that you have concerns about. Log this information on a weekly basis. Once your body becomes adjusted to using fat stores for energy instead of glucose, the aerobic exercise that you do will also increase fat burning post workout.

    • 5

      Complete your aerobic base training and resume your normal training schedule. After you have built a strong aerobic base, you should continue to complete a minimum of one aerobic training session per week. Train anaerobically as well to build speed and improve your performance. Since you have trained your body to burn fat stores, it will continue to burn fat when you train aerobically. Most exercise physiologists recommend that athletes perform the aerobic base building once per year.