What are some good alternatives to the Maffetone method for building an aerobic base?

Asked by: Shana Allen

Why Maffetone method doesn’t work?

The most common reasons for athletes not to progress with MAF training: Overtraining. Poor fat-burning. Going over MAF HR too often or choosing too high MAF HR.

Is the Maffetone Method effective?

Maffetone Running is the healthiest and sustainable form of running you can do, but it’s not the most fun. Even though running using the Maffetone Method brought increased endurance and training success, I found it too constricting. I like to lift weights, drink beer, and run at whatever heart rate I want to.

How do you build an aerobic base?

To build a strong aerobic engine, gradually increasing mileage during the base phase of training is necessary. This is why base training has to start months before any goal races. Focus on three metrics: Increasing the long run by about a mile every 1–2 weeks.

How long should you do Maffetone training?

For anyone who is chronically ill, injured, or overtrained, we suggest: A three-month (90-day) training period of 100 percent Aerobic (MAF HR) Training.

How can I improve my MAF training?

Start with a 12- to 15-minute warmup, then run the main set at your maximum aerobic heart rate. Month by month, you should see these times drop. Your heart rate will remain the same for every MAF test, but you’ll be hitting slightly faster paces with every run.

Is low heart rate training worth it?

Benefits of Low Heart-Rate Training

It increases your aerobic capacity without the strain caused by over training. Eventually you will be able to run close to your race pace with a much lower heart-rate.

Does Maffetone work for cycling?

In fact most cyclists seem to say that they are comfortable cycling 10-15 beats below their MAF heart rate. Phil Maffetone has mentioned doing aerobic intervals if you want to try and hit your maximum MAF HR for short periods when your rate of perceived exertion is high.

Why does Maffetone method work?

According to MAF, by running exclusively with your heart rate (BPM) beneath this number, your heart rate should eventually come down while your pace stays the same, allowing you to then go faster while staying at that same heart rate limit. Here’s the thing though– it takes time. A long time.

What kind of doctor is Phil maffetone?

applied kinesiologist

Dr. Philip Maffetone is an applied kinesiologist who has been in private practice since 1977. He’s an authority on alternative medicine, has a background in biochemistry and exercise physiology, and is certified in meridian therapy (acupuncture) and physiotherapy.

What is the MAF diet?

This means no sugar, breads, pastas, cereals, starches (corn, grains, potatoes and beans), no milk, yogurt, fruits, energy bars and fruit juice. You can eat vegetables, eggs, nuts and seeds, unprocessed meats and seafood, butter and heavy cream.

Does MAF training increase VO2 max?

It is perfectly normal to see your VO2 max drop when you are training using the MAF method. Your watch ‘estimates’ your VO2 max using an algorithm which is based on heart rate and pace. Since you are running at your MAF HR and a slower pace, the algorithm thinks your performance has declined.

How often should you MAF train?

Dr. Maffetone recommends to give it about a month. Within a month you should see a change between your pace on day 1 and on day 30. There may be differences how much but you should get faster.

What should I eat during MAF training?

This means no sugar, breads, pastas, cereals, starches (corn, grains, potatoes and beans), no milk, yogurt, fruits, energy bars and fruit juice. You can eat vegetables, eggs, nuts and seeds, unprocessed meats and seafood, butter and heavy cream.

What does Phil maffetone eat?

Fish: Wild-caught cold water fish (tuna, salmon, etc) are best.

• Unprocessed Hard Cheeses: Cheddar, asiago, parmesan, etc.
• Unprocessed Soft Cheeses: Feta, brie, camembert, mozzarella, etc.
• Creams: Heavy cream, sour cream, full-fat crème fraiche.
• Yoghurt and kefir: All kinds (Greek, etc.).

What is the MAF 2 week test?

The Two-Week Test is sometimes referred to as a diet, but it’s not. Instead, it’s more like a test drive for your metabolism. While it’s meant to be the start of life-long healthy eating, many people use it to recharge their habits, especially after holidays, binges or when sugar addiction rears its ugly head.

How do I know if Im carb sensitive?

Carbohydrate intolerance is the inability to digest certain carbohydrates due to a lack of one or more intestinal enzymes. Symptoms include diarrhea, abdominal distention, and flatulence. Diagnosis is clinical and by a hydrogen breath test.

Can you develop carb intolerance?

Simple and complex carbs are broken down into sugars, while fiber is not digested. The ability of our body to break down starches and sugars doesn’t always work efficiently for everyone, and can lead to carbohydrate intolerance.

What are starch foods to avoid?

You should avoid the following foods due to their high starch content:

• Pasta. A cup of cooked spaghetti has 43 grams (g) of carbohydrates, 36 of which come from starch. …
• Potatoes. A single, medium-sized potato has about 31 g of starch. …
• White Bread. …
• White Rice. …
• Corn.

Is oatmeal a starch?

Oats are a good source of resistant starch, providing around 3.6 grams per 3.5 ounces (100 grams) of cooked oatmeal flakes.

Is Sweet potato a starch?

Potatoes and sweet potatoes are considered starchy vegetables given their high-carb content, which provides an energy boost.

What is the healthiest starch?

Beans and legumes: Nutrient powerhouses

yum. “The healthiest starchy foods are the ones bursting with protein and fiber, putting beans and legumes at the top of the list,” says Anna Taylor, MS, RD, LD, CDE.

What is the healthiest rice?

Brown rice is more nutrient-dense than white rice. Because of this, brown rice may help reduce blood sugar levels and aid in weight management efforts. However, white rice is good for those with certain digestive issues who cannot digest fiber-rich foods well.

Is brown rice healthy?

Many of the nutrients in brown rice help keep your heart healthy. It’s a rich source of dietary fiber, which can reduce your risk of death from heart disease. Brown rice also contains high levels of magnesium, which can help make you less vulnerable to heart disease and stroke.