How Fast Walking Can Help You Improve Your Aerobic Fitness

It’s been YEARS since we did a Q&A show on Primal Endurance (including the podcast being on pause from 2019 to 2022).

We have some excellent and widely relevant questions, including: Can I raise my MAF training heart rate if I feel comfortable? A listener asks about ketogenic endurance training—yes, it can prompt quick benefits in metabolic flexibility and escaping carb dependency, but can it become too stressful over time? Other questions include: how to proceed comfortably with minimalist footwear, is striving for maximum cellular energy status to support performance and recovery the most sensible and effective longevity strategy for healthy, active, fit enthusiasts?, and if practicing nasal diaphragmatic minimized breathing can confer a performance advantage with increased O2 delivery and less workout stress.

Enjoy, and please contribute to the conversation by emailing podcast@bradventures.com!

TIMESTAMPS:

Heather is rather new to the sport of triathlon. She finds it difficult to stick with the slower heart rate in her training. Is that okay?  Brad explains why the MAF rate is so important. [00:24]

Brad would strongly urge everyone listening to reject the obsession with pace per mile and just train according to your heart rate and according to the desired duration of your workouts. [08:02]

You should look at it as three types of workouts: key workouts, break even workouts, and recovery workouts. [10:10]

Heather also asks: Should I opt for fast walking until improvement in my aerobic fitness allow for a jogging pace? The heart rate is the focus. [14:07]

Same Heather, different area of concern, asking about diet. Keto diet is stressful. The main benefit is getting rid of processed carbohydrates that are difficult to digest and interfere with your body's ability to burn energy internally.  [18:54]

The elevation of resting heart rate from combining keto and endurance training is a red flag. [25:45]

Stacy Clark is a very active athlete at age 59, asking about her training regimen and whether she should do some faster runs or sprinting maybe once a week. [28:29]

Ryan Baxter talks about getting away from devotion to fasting or low carb and keto and going to good sensible intake of nutritious foods that fuel his performance and recovery goals. He added an additional 700 calories per day and gained no weight.  [35:17]

The single most powerful intervention to promote longevity is exercise. If you fast for 48 hours, you get wonderful benefits but you can get the same benefit from doing an intense one-hour workout. [40:48]

Breathing is playing an important role.  If the muscle is not getting enough oxygen, the muscle will burn glucose rather than fat.  [47:07]

LINKS:

• Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)
• Brad Kearns.com
• Brad’s Shopping page
• PrimalEndrance.fit
• Brad’s Running Technique
• Running Drills for Beginners
• Carnivore Score Food Ranking Chart
• Peluva.com
• Outlive
• Why I Stopped Fasting (Mutzel)
• Oxygen Advantage
• shiftadapt.com
• Podcast on breathing

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.

• Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!
• NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!
• Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!
• Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD
• LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!
• B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity
• Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
• Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
• Online educational courses: Numerous great offerings for an immersive home-study educational experience

Check out the my Favorites page for discounts on other great products!

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