How To Increase Your Max Heart Rate

How To Increase Your Maximum Heart Rate For Better Health

Endurance folks, it’s finally your turn. To improve performance and live longer, you need to increase your max heart rate. You should train your aerobic capacity (how much energy you can pump with oxygen) and anaerobic capacity (energy you can produce without oxygen).

Here’s the recommended anaerobic protocol (which is very tiring):

Exercise: Any endurance-related activity (running, cycling, etc)
Duration: 60-second all-out sprints
Rest: 60 seconds
Volume: 4 rounds
Frequency: 3 times a week
Approx. length: 10-12 minutes (after warmup)

Here’s how this looks:

You go to the running place, rower, assault bike, or pool. You warm up. Then you start. You go all out at max intensity for 60 seconds. Then you rest for 60 seconds. And you repeat it 3 times. Pretty simple

But you need to finish feeling tired, gasping for air. Start with nose breathing for as long as you can. Then switch to mouth breathing when needed. Keep in mind, that these feel like hell. Of course, you can try tips like cooling your core body or ending with a win to ease it. Unless you like the suffering 🙃. (I know you do)

Anyway, if it’s not the priority goal, you don’t have to do this. 3x a

• If you only care about aesthetics, do this 0x a week.

• If your goal is to maintain good health and longevity, do this 1x a week. Or try 2x a week with 8 rounds each. That’s perfectly fine.

• If endurance and heart rate are currently your top goal, do this 3x a week.

• If you’re too busy for a full routine but want the health benefits, this is a good alternative.

Pick what’s good for you.

And you just learned about the best way athletes train anaerobic capacity… in just under 30 seconds.

Good job Hubermanner